08102016 WOD

By
 In Crossfit, W.O.D.

Hero WOD
‘White’

Option 1. Scaled version
Difficulty: high

3 rounds:
2 rope climbs – 4 ground to standing
10 toes to bar – knees to chest
21 Plate overhead walking lunges 45/25 – scale
weight if needed
run 400 meters

Option 2. RX
Difficulty: very high
5 rounds:
3 rope climbs
10 toes to bar
21 Plate overhead walking lunges 45
run 400 meters

*rowing is an alternative for scale or Rx

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