Wednesday - WOD 187 - Hang Around

Group Warm up
then
3 rounds of
5 pushups
10 air squats
15 sit ups

Skill
Rope climb technique (10 min)

Metcon:
beg/int
12 min AMRAP
3 Ground To standing rope climbs
3 Push Presses 95/65
5 Back Squats (from the ground) 95/65

Advanced
12 min AMRAP
1 Rope Climb - 10 feet
5 Push Presses 135/95
7 Back Squats 135/95