111209

Friday: WEAR LONG SOCKS OR TIGHTS TO AVOID ROPE BURN. THERE ARE ROPE CLIMBS TODAY.

Warm Up:
Double Under Flights - 3 mins
5,10,15,20,25 etc..
Only increments of 5 count. You must complete each set before moving onto the next.
then:
2 sets
10 kte's
10 pistols

Mobility

GOAT: 20 minutes
Choose a skill you can do 1 to 3 reps every minute on the minute for 20 minutes.

WOD:
AMRAP 15 mins
2 rope climbs
20 wall balls 20/14lb
Run 200m