Monday, October 9th, 2017

0:00-5:00

Alt every :30 for 5:00

:30 sec heavy rope

:20 sec squat hold

:10 sec rest

 

Coach led warm up:

Crossover Symmetry - Iron Scap

 

WOD:

 

4 rounds for time of:

500-meter row

15 handstand push-ups on parallettes

1 rope climb “double-up”, 15-ft. rope

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