Wednesday 9.03.14

Sam, Alisha, Bailey, Rick, Phillip, and LA will be in San Jose this weekend for a team competition!

Skill:  10:00 of Rope Climbs.  Try your hardest variation, legless, up-down-up again, from a seated position on the floor.  If you are working on your footwork, remember you don't have to go all the way to the top to do it.  Going up 3-4 feet with good footwork is all you need to work

Metcon:  6 Rounds for time of:
- 12 Wall Balls (20/14# to 10)

- 200m Run (with your Wall Ball)

* 5 Burpees any time you drop or put down your Medicine Ball at any time in the workout at the spot of the foul
** 20:00 Time Cap

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