WOD
[A] 4 rounds for time of:
25 push presses, 43kg/30kg
50-cal. row
100 double-unders

[COMPETITION TRAINING]
[B] For time:
4 Rope climbs
100m Farmers Carry, 2x32kg (2x24kg)
3 Rope Climbs
75m Farmers Carry, 2x32kg (2x24kg)
2 Rope Climbs
50m Farmers Carry, 2x32kg (2x24kg)
1 Rope Climb
25m Farmers Carry, 2x32kg (2x24kg)

[C] For time:
50 GHD Situps
50 Hip Extensions
50 Hollow Rocks

Photo Credit: Wendy Swift

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