Strength & Conditioning: 17 September 2015

Strength:
Working in two groups
 A: Rope Climb Work. 5 ascents not for time. (Rest and share ropes.)
 B: Meadows Rows 3 x 12-15
 If 15+, 13=, 12-
 Switch after A finishes.

WOD:
One Minute On, One Minute Off, for 10 minutes.

KB Swings – 30 Reps (32/20) Go heavy.

*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*If you count a penalty, perform 10 burpees for the penalty and 1 burpee for each missed rep.  (Complete 27 KB swings penalty = 13
* Keep the clock running past 10 minutes. Score = time to complete with burpees.