693 Wednesday, April 30, 2014

Ok, its 9:30.  My bad for posting it late Scott and Dana!

Skill work:  Rope Climbs

WOD:  For time:

Run 600,

1 Rope Climb,

10 Tire Flips,

Run 400,

1 Rope Climb,

10 Tire Flips,

Run 200,

1 Rope Climb,

10 Tire Flips.

* For each Run pick an object to carry (Med ball, sledge hammer, Kettle-bell, dumb-bell, or whatever you want). 

*Object Weight: C 20/30, Rx 15/20, S no weight.