WOD…Jan 9th…Ropes!

Strength – Strict Press – 5 x 40% – 5 x 50% – 3 x 60% – 3 x 70% – 3 x 80% – 3+ x 90%  

WOD

5 RFT

10 – Pull – up

15 – Wall Ball – 20/14#

2 – Rope Climbs

20 min cap