WOD Reminder: Please wear some form of leg protection during the rope climbs. Pants, long socks, shin guards or tape is a great way to prevent rope burn. Also, be aware that Oly Shoes are not allowed on the ropes as it ruins them. Lastly, use control and avoid jumping down on the descent. No sprained ankles!
Skill
Rope Climbs
Gymnastics
EMOM10
Odd- Pistols (6-10 reps)
Even- Ring Dips (6-10 reps)
WOD
At 0:00 Complete:
– 50/40 Calorie Row
– 20 Overhead Squats (95/65)
– 5 Rope Climbs
At 8:00 Complete
– 40/30 Calorie Row
– 15 Overhead squats
– 4 Rope Climbs
At 16:00 Complete
– 30/25 Calorie Row
– 10 Overhead Squats
– 3 Rope Climbs
Level 2- 40/30-30/25-20/15 Row, (75,55), 3-2-1 Rope Climbs or 10 ft climbs
Level 1- 30/25-25/20-20/15, (65, 35), Pull to Stands