WOD for 091818

Skill: Rope Climbs

Strength: Part A & B

A.) Within 12-mins… Bench Press—3 Rep Max Bench

Then,

B.) Max Effort Reps: 90% of 3 Rep Max

Metcon:

18 Min AMRAP (For Quality)

30 Sit-Ups

1 Rope Climb

30 Kettlebell Swings (Russian)

1 Rope Climb

30 Plate Hold Lunges

1 Rope Climb

30 Burpees to a Plate

1 Rope Climb

L1: 70/52, 55/35lb Plate, Legless

L2: 52/35, 45/25lb Plate, rope climbs

L3: 35/25, 25/15lb. Plate, Laying 2 Standing (Rope Climbs)

L4: 25/20, 15/10lb. Plate, 5 Double DB Bent Over Row