In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: Rope Climbs as a skill – progressions and efficiency

Part 2 – Conditioning: “Jetlag”

Performance: AMRAP 18 min of –

  • 2 Rope Climbs (legless if you got em)
  • 200m Run
  • 5/5 G2OH with DB (40+ / 25+)

Fitness: AMRAP 18 min of –

  • 2 Rope progressions or 12 Ring rows
  • 200m Run
  • 5/5 G2OH with DB @ 5 RPE

 

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