11-3-16

Warm Up: – 6 min “Suicide Squares”

6 min dynamic warm up

Skill: – Rope Climbs

Rx: 5 legless; 2 non-dominant

Sc: 5 climbs, 1 non-dominant

Beg Sc: 12 rope pulls, 1 max hold 

WOD: – 5 Rounds for time:

500ft shuttle run

30 walking lunges

30 pushups

30 situps

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