WOD 12.30.13 Monday

A. Skill: Rope Climb Progressions (10 minute clock)

B. Strength: OH Squats

  • 3 Reps @ 65% of 1 RM
  • 2 Reps @ 75% of 1 RM
  • 1 Rep @ 85% of 1 RM

C. Nasty Girls , 3 RFT

  • 50 Air Squats
  • 7 Muscle Ups,  or 3 pull ups , 3 dips per MU
  • 10 Hang Power Clean  (135/95    115/65)
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