WOD: Tuesday, November 19, 2013

(A) In 12 Minutes, find a 2RM Weighted Pull Up or 3RM Barbell Row

(B) Class splits up into three teams (numbers as even as possible) and will rotate twice through three stations. Fastest rope climbers should be grouped together as best as possible.

TWO ROUNDS OF:

STATION 1 (4 minutes)

  • Sit Ups for 30 seconds
  • Russian KB Swings for 30 seconds

ONE MINUTE REST (Move to next station)

STATION 2 (4 minutes)

  • 1 Athlete Rope Climbs 15' while...
  • 1 Athlete Rests ON DECK, Waiting to Rope Climb while...
  • All Others: 9 Burpees Every Rope Climb
  • Continue Cycling  Athletes through the Rope Climb until time expires.

ONE MINUTE REST (Move to next station)

STATION 3 (4 minutes)

  • Pull-Ups for 30 Seconds
  • Push-Ups for 30 Seconds

ONE MINUTE REST (Move to next station)

Thrice Warned.