WOD: Wednesday 3/1/17

Warm-up:

- Coach's choice!

Strength/Skill:

- 4 x 10 Weighted Good Mornings (@ no more than 35% of back squat!)

Metcon 1: 3 Rounds (9m Cap)

- 20 x KB Swings (53/35)

- 20 x Box Jumps (24/20)

- 20 x V-ups (good v-ups please)

Metcon 2:

- 4 x Rope Climbs (12 x Floor Climbs or 16 x Ring Rows + 16 x Air Squats)

- 400m Run

- 3 x Rope Climbs (9 x Floor Climbs or 12 x Ring Rows + 12 x Air Squats)

- 400m Run

- 2 x Rope Climbs (6 x Floor Climbs or 8 x Ring Rows + 8 x Air Squats)

- 400m Run

- 1 x Rope Climbs (3 x Floor Climbs or 4 x Ring Rows + 4 x Air Squats)

- 400m Run

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