WOD Mon. Jun. 25

June 24th, 2012
by:

Basics Skillwork: Ft. Squat / Rope Climb
Level 1/2 Strength: Back Squat 1×10 @ 40-50%, 1×8 @ 50-60%, 3-3-3+
Level 1/2 Endurance: Run to warm-up, then run 800m twice with 2:00 rest between

WOD
All Levels
Chipper for time (Drop dead time 20 minutes):
1x Rope Climb 15′ (Basics skip this)
10 Front Squat 155 lbs. (Basics Skip this)
20 Man Maker Push Ups 30 lb. dumbbells
30 2TB
40 Burpees
50 Pull-ups
60 Sit-ups
70 Squats
80 Double-Unders or 320 singles

If you’ve been doing CF for less than 2 weeks you should reduce # of reps by 25-50%.