WOD:
1 min Rope ascents
1 min Push-press (75#/55#)
1 min Row (for max calories)
1 min Hand release push-ups
1 min Double unders
1 min rest
-3 rounds for total reps-
Mobility:
A1) Shoulder distraction, 1 min each arm x 2 sets
A2) Paleo chair, accumulate 1 min x sets
Rope Climbing Technique:
[yt]http://www.youtube.com/watch?v=qY_-1GGebQE[/yt]