DECEMBER 4, 2012

Warm up
Rom

Skill
Rope Climbs 3x3 ascends (10mins max)

WOD
800 m run, rec 1:30
400m Run, rec 1min
200m run, rec 30
100m run, go inside
Then:
Amrap KBS 70/50 2mins
Amrap  pull-ups 2mins
Amrap Hang power Snatch 95/65 2mins
2rnds for Max REP