WEDNESDAY

fullsizerender-71WOD

MetCon:
For time:
100 Double Unders 
20 Pistols (Alt.)
3 Rope Climbs 
80 Double Unders 
20 Pistols (Alt.)
2 Rope Climbs 
60 Double Unders 
20 Pistols (Alt.)
1 Rope Climb

Aerobic:
3 Minute Row (for distance)

Strength:
Bench Press
8-6-4-4-4-6-8
(Build to heavy 4 through first 8-6-4-4, then drop 10% for each of next 4-6-8)