9.30.13

warm up- "FLIGHT SIMULATOR" (up to 35 reps and back down)

20min EMOM of:

ODD- 3 OHS…185/125 pounds (from ground)

EVEN- 2 Rope Climbs

Metcon– Explode WOD scaled up to:

8min AMRAP of:

20 High Wall Balls…20/14…12/10

20 KB SDLHP's…97/70

*note– Rope Climbs are to be done outside of class times!