9.14.17

Endurance

12 minutes to find max height Box Jump 

then..

14 minute AMRAP:

200m sprint

10 Med Ball Cleans

10 Double Kettle bell Russian Swing

Your hips are going to be fried, make sure to get them open and ready for tons of flexion/extension. Be careful on the box jump attempts, have fun with this one!

Main WOD

3 sets for intervals:

12 cal bike

6 thrusters (115/75)

2 rope climbs

(rest 3 minutes)

This should be faster than you anticipate. For sure at least a 1 to 1 work to rest ratio but try to keep your intervals under 2 minutes!