Wednesday 11.9.16

STRENGTH: Back Squats
w/s – 6×3 with 3s pause each rep
-start at 65% increase every set-

WOD: “Sip & Swing”

LEVEL 2
For Time
50 GHDSU
4 Rope climbs
200 Double Unders
2 Rope Climbs
50 GHDSU

LEVEL 1
For Time
40 V-Ups
100 Single Unders
4 Rope Ups
100 Single Unders
2 Rope Ups
100 Single Unders
40 V-Ups

-IF YOU ARMS ARE DEAD FROM PULL UPS YESTERDAY SUBSTITUTE 12 POWER CLEANS-

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