Friday 4/1/16

WOD: For Time – 40 min cap

Run 1 mile

40 OH lunges (20/side, 45/25lb plate)

4 Rope climbs (scale = 3x pull to stand)

Run 800m

20 lunges (10/side)

2 Rope Climbs

Run 400m

10 lunges (5/side)

1 Rope Climb

Optional Acesssory:

DB Plank Rows: 3 x 6/side (keep it light and focus on STRICT form)

DB Bent over posterior flys: 3×8

DB Bicep curls: 3 x 10 / side (no, it’s not an April Fools joke)!