Rope Burn

Chris

Warm Up
Partner Up!
P1: 250m Ski
P2: Pull to Stand
-switch-

P1: 250m Ski
P2: Rope Knee to Elbow
-switch-

P1: 250m Ski
P2: Rope Pull Up*
-switch-

P1: 250m Ski
P2: BB Front Squat Hold

*these can be jumping pull ups w/ a controlled negative

5 Block and twists each side
1 Minute Hip Flexor Stretch
5 Squat to Stands

Mobility
Quad Rolling
Couch Stretch

Strength
E2MOM12
Front Squat
2 Reps

WOD (18 Minute Cap)
800m Run
-Then-
3 Rounds
30 Wall Balls
3 Rope Climbs

Rainy Run Subs:
1.5 Mile Bike
1,000m Row
800m Ski

Level 2 – 20 Wall Balls, ½ Climbs
Level 1 – 15 Wall Balls 3 Pull to Stands
ADV – 30|20 MB, Legless Rope Climbs

Extra Work
2 Rounds
25|20 Cals Bike
-Rest 45s-
20|15 Cals Bike
-Rest 45s-
15|10 Cals Bike
-Rest 2 mins-

*The goal is to get faster within each round

ADV – 4 Rounds

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