WOD: 7.24.13

Take Risks

If you win, you will be happy.
If  you lose, you will be wise.



5 rounds for time of:

400m Run

2 Rope Climbs

25 Push-ups


Rope Climb Technique: The Spanish Wrap



Five rounds of:
Run 800 meters
5 Rope Climbs, (15ft)
50 Push-ups
For Time:
Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT.

He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.

CrossFit Rope climbing techniques with Jason Khalipa