WOD 08.12.2019

Warm Up:

**Coaches Choice**

Strength:

Take 5-8 mins to go over rope climb skill with legs

Every 90 secs X 4 sets

– legless rope climb X 2 \ with legs X 3 \ rope pull ups X 8

– strict ring dips X10-12 \ box dips X 10-12 \ banded dips

Metcon:

For Time

25 burpee box jumps

50 shoulder to overhead (50\35)

25 burpee box jumps

*time cap: 12:00