Wednesday July 22, 2015

Strength:
Front Squat 4x3 wk to a heavy max then do one more set at 90% of your 3RM for max reps in set.

Wod:

3 Rope Climbs 15′

then

3 Rounds of:
50 Double-Unders
20 OH Plate Lunges (45/25)

then

3 Rope Climbs 15′

*if you can perform the rope climbs legless, do that!