WOD 08.05.2015 Wednesday

Skill

Rope Climb

WOD

3 Kings Cup Event 4
Athlete’s choice or Rx or Scaled

RX

For time:

  • 5 Rope Climbs
  • 15 Thrusters, 95/65 lbs
  • 25 Box Jump Overs, 24″/20″
  • 35 Pull-ups
  • 45 Wallball, 20 lbs to 10’/14 lbs to 9′
  • 100 meter Sled Drag, 135/90 lbs

Scaled

For time:

  • 20 Cal Row
  • 30 Burpee-Ball Slams, 35/25 lbs
  • 40 Wallball, 14 lbs to 10’/10 lbs to 9′
  • 150 ft Lunge with Ball in Front Rack, 35/25lbs
  • 100 meter Sled Drag, 100/70 lbs
Extra Credit

Pull-up/Dip Complex – Bravo