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Friday January 6 2017

WOD:

“I Did Not See That Coming” 

In Teams of 2, complete: (3o min. CAP)

Row 30 Calories (Each)

10 Rope Climbs (Total)

50 Wall Balls #20/14 (Total)

100 Deadlifts #135/95 (Total)

50 Wall Balls #20/14 (Total)

10 Rope Climbs (Total)

Row 30 Calories (Each)

FORMAT:

*Each Partner will row 30 calories. Partner 1 will complete the row, then Partner 2 will complete the row.

*The other work can be broken up as desired.

SCALING:

Recommended Time Spent @ each movement

*Row: 4 minutes total

*Rope Climbs: 5 minutes total

*Wall Balls: 3 minutes total

*Deadlifts: 5 minutes total

*Wall Balls: 3 minutes total

*Rope Climbs: 5 minutes total

*Row: 4 minutes total

*Scale Rope Climbs to Rope Pulls. If using this scale, spend the entire 5 minutes with your partner accumulating as many reps as possible for the rope pulls.

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