WOD

Wednesday

Strength/skill: Rope and HS Walks

3 rounds (untimed) of

500m row

40 double-unders

40' handstand walk (or 40 shoulder taps)

Metcon: "Frank the Tank"

In 5 min

Buy-in: 50 wall balls (20/14#)

AMRAP of

12 deadlifts (185/135#)

12 bar-facing burpees

---- 5 min rest ----

In 5 min

Buy-in: 30 wall balls (20/14#)

AMRAP of

9 deadlifts (225/155#)

9 bar-facing burpees

---- 5 min rest ----

In 5 min

Buy-in: 20 wall balls (20/14#)

AMRAP of

6 deadlifts (275/185#)

6 bar-facing burpees