WOD 120417

Monday

Warm-Up:

200m Run

Outside:

50' Walking Lunge
50' Side Lunges
50' High Knees
50' Butt Kickers

Inside:

Couch Stretch 20 sec. each side
Runners Stretch 20 sec. each side
10 PVC Pass Thrus
10 OH Squats w/ PVC

MetCon:

AMREP in 30 min:
1 Rope Climb
1,2,3,4,5,6,7,8,9,10,11.....Push-Ups

Rope Climbs stay the same through out Push-Up increase by 1 each round.

Google J-Hook Rope Climb if you need to learn technique.

Scale: 5 Strict Pull-Ups for every rope climb if rope climbs are a skill you have not developed yet.