120119

Thursday....ROPE CLIMB = WEAR LONG SOCKS OR LONG PANTS

Warm Up:

Row 500 or run 400
20 heavy wall balls

Skill: Squat Cleans
Group Warm up:
2 rounds
1 clean grip deadlift
1 clean pull
3 position clean + 1 Jerk

WOD:
10 min: Find a one rep max clean and jerk

Rest 3 mins:

"Little Dae Han" (20 min limit)
3 rounds
Run 400m 45/35lb plate
3 rope climbs
12 Thrusters 105/75

Int/Beg: Scale all weight 
For run, you may even carry 5lb or less weight if needed.
Sub 15 Ring Pulls each round for rope climb.

Added note: If you need to rest on the rope climb, get out of the way so someone else can use it.