Posted: April 15, 2011 in Wod

1) 5 x Run 800m – rest 1:1

Notes: These should be around 90%. Pace should be within 10 sec. for all rounds. There is a 15 Burpee penalty for any deviation over +/- 10 sec.


2) 5×3 15′ Rope Climbs – rest as needed

2 min average per round

Notes: Wear a 40lb vest for all climbs.

3) 3 minute AMRAP of HSPU.

6x total

Notes: Wear a 40lb vest. These are strict and hands should be on 45lb plates.


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