W.O.D. 7.19.15

Run 800 Meters

5 Rope Climbs

30 Knees to Elbows

30 WallBalls (14/20# to 9/10ft)

30 Clean and Jerks (75/115#)

5 Muscle Ups

Quote:

"Segmenting training efforts delivers a segmented capacity"

-Greg Glassman