WOD for Wednesday, April 10, 2013

Skill: Rope progressions

then, 4 RFT:

• 2 Rope ascents
• 9 Deadlift (155/105 lb)
• 6 Hang Power Clean (same barbell)
• 3 Shoulder to OH (same barbell)
• 400m run (or 500m row)

Beginners: rope progressions, lighter Barbell

Advanced: go faster!