WOD – Monday, June 13, 2011


WOD – Monday, June 13, 2011

Warm-up: Fanny wackers, Frankensteins, over the fence, under the fence, 10 squats – hold 10 seconds in the bottom for each rep., 10 push-ups, 10 sit-ups, 10 back extensions, 10 pull-ups

Skill:  Rope Climb

Rope Climb Variations (Annie) [wmv][mov] » Sept 6 07


Complete as many rounds as possible in 15 minutes of:
15 ft Rope Climb, 1 ascent
10 Ring dips
20 Wall ball shots, 20 pound ball

Post rounds completed to comments.

If needed sub 7 pull-ups for each rope climbs.

Simon, sporting the look of Conan during McGhee this weekend at Rumble. Simon finished 10th overall in a field loaded with top competitors.