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WOD - Thursday, 5/3/2018

WU:

3 RFQ:

"Cindy"

Rx = with a vest.

 

A. Skill: Rope Climb (10:00)

Rx = ten rope climbs (for time if you can)

Scaled: ten minutes of dedicated practice.

 

B. Conditioning:

AMRAP 20

Row for max distance*
*Every 4:00, including 0:00
1 Bill Murray run (5 total)

 

Extra credit: Durante's Core.

If you don't already know it, look it up and memorize it. It's worth it.

WU:

3 RFQ:

"Cindy"

Rx = with a vest.

A. Skill: Rope Climb (10:00)

Rx = ten rope climbs (for time if you can)

Scaled: ten minutes of dedicated practice.

B. Conditioning:

AMRAP 20

Row for max distance*
*Every 4:00, including 0:00
1 Bill Murray run (5 total)

Extra credit: Durante's Core.

If you don't already know it, look it up and memorize it. It's worth it.

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