01.18.11

Rope climb tutorial courtesy of CrossFit Cape Cod

“Deuces Wild”
CFFM WOD
3 rds of
2 min max rep rope climb ascents
2 min max rep wall ball shots
2 min max rep burpees
* 2 min rest between rounds
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Cool-down: jog 1-mile + stretch
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CFFB SWOD
Power Snatch 1, 1, 1, 1, 1, 1, 1
DB Renegade Rows 3 x max reps, AHAP
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CFFB DWOD
Complete:
10 x 10 yard sprint
then...
100 Toes to Bars
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CFG PREP
1.) 20-minute PT/ROM Drills
2.) Sprint Intervals: 5 x 800-Meters every six (6) minutes,max effort
3.) Yoga/Eccentric Stretch for 15 minutes + 50 x GHD sit-ups, 50 x GHD back extensions