9.13.16

killing me

Warm up

coach picks

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Mobility: biceps with lacrosse ball

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WOD:

3 rope climbs

21 box jump overs 24/20

10 S2OH 155/105

2 rope climbs

15 box jump overs 24/20

10 S2OH 155/105

1 rope climb

9 box jump overs 24/20

10 S2OH 155/105 

RX 155/105 and rope climbs

Scaled 135/95 t2b (2 for every 1 rope climb)

Scaled 2 115/75 and knees to as high as they can go (3 for every 1 rope climb)

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Cool down: 200 m walk

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Extra Credit: 400 m sled pull 95/45