Thursday’s WOD

Warm-up:

4 Sets @ Easy Pace:
5 Slow, controlled pushups
10 Walking Lunges
10 Empty Barbell Good Mornings
Row 15 strokes (Damper set at 10)

Strength: 

Press 4RM, then 90%x4x2

WOD: 

For Total Reps:
2:00 Rope Climbs, 15′ Ascent
2:00 Kettlebell Swings, 24kg/16kg
2:00 Rest

Then follow the same structure at :90, :60, :30