WOD
[A] 5 rounds for time of:
3 Rope Climbs, 15ft
Run, 400m 

Perform one of the 3 Rope Climbs each round without assistance from your legs. Bring long socks to protect your shins!

[COMPETITION TRAINING]
[B] Overhead Carry
5 x 20m 

Load must be taken from the ground to overhead and carried for 20m unbroken for the set to count. 

Photo Credit: Wendy Swift

Photo Credit: Wendy Swift