111010

Monday- Wear long socks or pants for ROPE CLIMB!

Warm Up:
2 rounds
10 strokes easy on rower
10 strokes faster
7 wall squats
5 kipping pullups, unbroken
3 burpees
1 rope climb

Skill: Strict Pullups
3 sets of 8 to 10
(if you have strict and have been using weight, maybe try L-pullups)

WOD:For time: (25 min limit)
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 2 pood/1pood
30 Burpees
20 Shoulder to overhead, 135 pounds
Run 200m 45lb plate/35lb plate

Are you keeping a notebook???