Skill
10 Min of Rope Climb/Muscle Up Practice
Conditioning
15 Min AMRAP
1 Rope Climb 20/15′ or 5 Muscle-Ups
10 Burpees onto 45/25lb Plate
15 Walking Lunges with 45/25lb Plate (Bear Hug in front or Hold Overhead)
20 Sit-ups
WOD Notes: Scaling for the rope climbs are 4 up/downs or 10 Ring Rows. You must jump onto the 45/25lb plate each time and show full extension on top. I would prefer if you bear hug the plate when doing the lunges instead of holding it overhead.
Reminder: Tomorrow is the Rage One Year Anniversary/Open House Celebration! All visitors are welcome!
Beginner WOD:
7 Min AMRAP
10 Air Squats
10 Burpees
10 Russian KB Swings
Advanced WOD:
10 Thrusters 165/115lb
1 Rope Climb 20′
20 Chest To Bar Pull-ups
1 Rope Climb 20′
30 KB Swings 70/53lb
1 Rope Climb 20′
40 Burpees
1 Rope Climb 20′
50 Double Unders
1 Rope Climb 20′
400m Run
***15 Min Time Cap
