Welcome to Day 23 of my programming! Click here to read more on my programming philosophy. If you would like to go back and view my previous WODS, click here to go to our WOD Archive.

I. GENERAL WARM-UP

Row 500 Meters

II. SKILL

2 rounds NOT for time

• 15 barbell thrusters
• 3 rope climbs

III. MAX EFFORT

Take 10 minutes to build to a 3RM Box Squat

IV. METCON

Complete 7 Rounds for time of:

• 7 Front Squat (165/115)
• 7 Chest to Bar Pull-Ups