WOD Wed. Oct. 24

October 23rd, 2012
by:

Basics Skillwork: Wall hop, Dip Walk
Level 1/2 Strength: Shoulder Press 2×8 @ 50%, 5-3-1+
Level 1/2 Endurance: 3 times [50 Mountain Climbers, 25 Leg lifts]

WOD
All levels
“Prison Break”

Dip Walk (Basics – 10 Dips)
Monkey bars (Basics – 14 Pull-ups)
Low crawl under wall
Climb over rope wall (Basics do Wall Hops – Hold onto rope and put feet 5x on wall)
Over-box Jump Circuit
Speed Ladder
Climb 15′ rope (Basics – Do 10 Pull-ups on rope)
Traverse Climbing wall
500m row
70/40 lbs. bag carry to pole and back
REPEAT in reverse