WEDNESDAY WORKOUT

SKILL: 10-15 minutes
Rope Climbs
* Work on getting your first if you have never climbed the rope before OR if you're already good at it try to do one or more of the following:
1) Climb with arms only from a standing position
2) Climb with arms only from a seated position
3) Weighted rope climb
4) Climbing 15 feet in THREE adjustments or less
5) Climbing 15 feet in TWO adjustments or less

WORKOUT: 10 minute cutoff (Scale Accordingly!)
Deadlift (185#/133#)
Barbell Thrusters (95#/63#)
21-15-9
* Here's the catch... You will only be allowed to use ONE BARBELL & you must strip your bar down to the appropriate weight for thrusters and then put the weight back on for the second round of deadlifts and so on until you finish the WOD...

Here are the weight scale options to pick from if you can't go Rx'd:
#1 (165#/113#),(75#/53#)
#2 (155#/95#),(55#/45#)
#3 (135#/75#),(45#/35#)

POST WOD: 5 minutes
Shoulder and Hamstring Stretching (3 Minutes)
Wall Angel Slides (2 Minutes Worth)