October 14th, 2014

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Congratulations Sammi on your first 5 km run!

Todays WOD

EMOM x 5 – rope climb work, choose from option A,B or C

  1. Legless OR L-hold x 1-2
  2. Using legs x 1-2
  3. Knotted rope x 1-2 OR from the floor to standing x 3-4

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Bench press x 5 @ 75% – go every 90 sec x 4

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5 Rds for total time:

10 Front Squats @ 155/105 (50%)

10 HSPU’s OR 5 Wall walks

Rest 1 min b/t rds

Trainers Tips: some skill work, some strength work and a short, but hard test with 1 min rests

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