Tuesday - 15 NOV 11

“White”
Five rounds for time of:
15’ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters ( 2 laps in the gym)

Since we had no ropes, we subbed 10 alternating side pullups per round.

INTERMEDIATE
5 rounds
10 alternating side pull-ups with band
10 knees to elbows
21 walking lunges with 15lb plate overhead
Run 400m (2 laps in the gym) 

BEGINNER
5 rounds
10 alternating side pull-ups with band(s)
10 knees to waist height
21 walking lunges with desired weight (or hands) overhead
Run 400m (2 laps in the gym)