Intensity and consistency are the two points of performance to focus on for today’s WOD. Since there is 2 minutes of scheduled rest after each round there is no excuse NOT to go full throttle for the row, run and rope climbs. Recover by shaking it out and catching your breath. Next is consistency…each round see if you can stay around the same time it took you to complete the first round. Set the bar high and keep fighting, it will improve your fitness!
Check out this great way to learn footwork with rope climbs
There will be an Open WOD 13.3 re-test on Sunday at 12pm. No sign up necessary…just come ready to crush it.
Skill
Core Work
Rope climbs including legless, L-Sit, 20/25ft versions
WOD
4 Rounds
500m Row
400m Run
2 Rope Climbs
Rest 2 minutes
Level 2 – 1 Rope climb
Level 1- Row 250m, Run 200m Pull to stand