WOD - 03/30/10

Mobility: DeFranco's Agile 8.

Skill:
Rope Climb: 8-10 minutes (don't wear yourself out)

Strength:
HSPU: 4x3, resting 60 seconds

Metcon:
5 Rounds:
5 Deadlift (225/155#)
10 unbroken Box Jumps (24/20")
1 Rope Climb

Finisher:
Long Stretch / Foam Roll / Lacrosse Ball

We'll go over rope climb techniques; if still working on HSPU, feel free to do negatives for your set of 3; unbroken box jumps; finish with recovery work