Pre-Wod:
Group Med-Ball Warm-UP
Workout of the day for Wednesday, October 21st, 2015:
For Time (20 Min Cap):
1 Mile Run, or 1500m row*
10 Legless Rope Climbs, 12 Ft. (Sub 40 Strict Banded Pul-Ups, or 3 min AMRAP: Chin-Up Hold + 5 sec. Eccentric)
25 Push Press 165/115-lb
50 WallBall 20/14
100 Dubz
*Scale your Run to 1200 meters or 800 meters to finish under 8:30.