WOD for Wednesday, May 18, 2016

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: Rope Climbs as a skill – progressions and efficiency

Part 2 – Conditioning: “Jetlag”

Performance: AMRAP 18 min of –

• 2 Rope Climbs (legless if you got em)
• 200m Run
• 5/5 G2OH with DB (40+ / 25+)

Fitness: AMRAP 18 min of –

• 2 Rope progressions or 12 Ring rows
• 200m Run
• 5/5 G2OH with DB @ 5 RPE