Monday, 6-18-12 WOD:

Today you have 2 choices!  If you were not at Saturday's WOD you can do the Outlaw WOD or the rope climb WOD.  




OUTLAW WOD: 

15 minutes to practice the Split Jerk or establish a 1RM.

-then-

15 minutes AMRAP of:

7 Power Cleans 185/120#
30 OH Walking Lunges (steps) 45/25#
15 Wall Balls 20/14#

OR 






ROPE CLIMB WOD:


****Bring long, thick socks and wear pants!!!


For time:
15 foot Rope climb, 5 ascents
145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
165 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
225 pound Clean and jerk, 1 rep


***We will have 5 levels of scaled weights for you at the gym.