9-22-15 September 22, 2015
Tuesday September 22, 2015 '9-22-15'

A. Competitor

30 jumping lunges
5 legless rope climbs
30 jumping lunges
4 legless rope climbs
30 jumping lunges
3 legless rope climbs
30 jumping lunges
2 legless rope climbs
30 jumping lunges
1 legless rope climb

Rest 5 mins

EMOMx20:
Even- 5 burpee box jump overs(24/20)
Odd- 5 MUs
*alternate rounds between bar and ring MUs*

B. Regular

Pendlay rows:
1×10 bar
2×5 light
5-4-3-2-1 (increasing weight each set and working to heavy load)

WOD:
AMRAPx12: Ascending ladder of:
Cal row
HR push ups
Air squats
3,3,3 6,6,6 9,9,9 and so on..