WOD

Saturday

Metcon: "Rope-a-Dope"

E2min, 5x

40 double-unders + 1 legless rope climb + 1 rope climb (@max speed)

Then (no rest) 3 rounds of

8 tempo ring dips

8 tempo ring rows

----OR------

Strength: deadlift

3-3 @76%, 3-3 @81%, 3-3 @86%

Metcon: "No Sleep 'Til Brooklyn"

2 rounds (teams of 3, 30-min time cap) of

600m row (200m each)

100 power snatches (75/55#)

600m row (200m each)

100 box jump-overs (24/20")

600m row (200m each)

100 thrusters (95/65#)