Day: November 6, 2014

Skill:  Mobility   WOD:  5RFT 5 Rope Climbs (8 mods) 24 OHL steps with Plate  (45/25) 1 for 1 60 Double Unders (180 Singles) 12

For Time 3 Rounds 5 HPSU 25 Double Unders 10 HSPU 50 Double Unders 2 Rounds 15 T2B 25 Double Unders 20 T2B 50 Double

30 Min AMRAP 200 Ft Farmers Carry (person A) Same Person B 40 Crunch Passes with Med Call (15/10) 30 partner Clap Push Ups 20

4RFT 800 Meter Run 30 KBS (70/45) 30 Wall Balls (20/14) 35 Min Cap

10 Min AMAP Double Unders

30 Min AMRAP 10 Box Jumps (20) 10 Push Press (115/65) 20 V Ups 10 KBS (55/30) 10 Plate Burpees 20 Weighed Crunches (45/25) Top

For Time  24-16-8 Front Squat (95/65) Wall Ball (20/14) V Ups Plate Burpees OH Lunge Steps 1 for 1 (45/25) 31 Air Squats after each

2RFT 10 Thrusters (155/95) 20 Thrusters (135/65) 30 Thrusters (95/45) 30 Min Cap