WOD 6.14.16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Back Squat (1 RM – ten minutes)

Metcon

Tommy V (Time)

21 Thrusters, 115#

12 Rope Climbs, 15′

15 Thrusters, 115#

9 Rope Climbs, 15′

9 Thrusters, 115#

6 Rope Climbs, 15′
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008
To learn more about Tommy V click here
Call our rope rx by touching the ceiling. Share as needed.

Substitution for Rope climbs – 3 chest to bar pull-ups and 3 toes to bar. OR 4 regular pull-ups and 4 toes to bar, OR 6 ring rows and 6 sit-ups (72 of each for the first round). 🙂

Cash Out

Cash Out Double Unders (Time)

100 DU’s for time

Cool Down

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