Thursday November 6, 2014

Thursday

Wod: 
Competition:
50 Med Ball Cleans 20/14
5 Rope Climbs 15′
40 Med Ball Cleans
4 Rope Climbs
30 Med Ball Cleans
3 Rope Climbs
20 Med Ball Cleans
2 Rope Climbs
10 Med Ball Cleans
1 Rope Climb

General Fitness: 
Weights: 14/10
3x progression if you don't have rope climbs

Beginner:
Weight: 10/6
Cut reps in half for the med ball cleans
3x progressions for rope climbs.