WOD 11/6/14

Warm Up: 3 rounds of

Run 10 lengths

10 KB swings

10 overhead lunges with empty bar

10 floor wipers with empty bar

Strength/Skill:

A1) Overhead Squat

2-2-2-2 tempo

5-7 reps, 4 rounds

A2) Turkish Get Up -4 each side

3 rounds

WOD:

1. Round 1000 meters for time: Record Time

rest until 8 minute mark

2. 7 Minute AMRAP of Ascending Ladder

2-1 Wall Ball

Toes to Bar

1-1, 2-2, 3-3,4-4 etc…..