Ballywood

Andrea
Andrea

Warm-up
10 Min AMRAP
2 Pull to Stands
10 Squat(s) Therapy against the wall
15/12 Calories on ERG

Skill
Legless Rope Climb
-if you don’t have the kip down now is the time to work on it

Strength
Box Squat with Chains
3-3-3-3-3
-Between sets complete 5 Bent Over DB rows on each side

WOD 1
10-8-6-4-2
Bar Muscle-up
Front Squat

Games- 225,155
Regional- 205,135
Open- 185,115

Rest 5 Minutes

WOD 2
1000m Row
10/7 legless rope Climbs