Warm Up – with the general class
Skill – spend 10-15 minutes working on rope climbs, legless rope climbs, l-sit rope climbs or climbs with a vest. You could also use this time to mobilize
Partner WOD
4 rope Climbs (2 each alternating)
60 Box jumps Alternating- stand up on the box
4 Rope Climbs
80 Swings (2,1.5) partition as needed
4 rope climbs
2000m of rowing (switching every 250m)
4 rope climbs
80 Swings (2,1.5) partition as needed
4 rope climbs
60 Box jumps Alternating- stand up on the box
4 Rope Climbs
Ca$h Out
15 minutes of hamstring mobility