071412 WOD

Warm up

3 rounds
5 tempo push ups (3 sec down, 3 sec up)
3 deep squats (push knees out w elbows, hold for 5 count)
20 mountain climbers (10 each leg)

WOD
For time:
100 Squats
15 foot Rope climb, 4 ascents
75 Squats
15 foot Rope climb, 3 ascents
50 Squats
15 foot Rope climb, 2 ascents
25 Squats
15 foot Rope climb, 1 ascents

Rx+ 20# weight vest

Notes:
1 rope climb can be subbed with two supine rope climbs or 6 ring rows
e.g. 4 climbs = 8 supine = 24 ring rows