Strength
Front Squat 1×5 (75%), 1×3 (85%), 3×1 (90-100%), 2×3 (85%)
Conditioning
1 Rope Climb 20′
Row 200m
2 Rope Climb 20′
Row 300m
3 Rope Climb 20′
Row 500m
2 Rope Climb 20′
Row 300m
1 Rope Climb 20′
Row 200m
—Rest 5 minutes
Air Dyne: 1 Mile For Time
WOD Notes: The time domain for this WOD Rx’d should be around 8-12 minutes for the elite/advanced and 13+ for intermediate novice. Make sure to pace the rows each round to save energy for the rope climbs, however this is still designed to be a quick WOD. Sub for each rope climb is 7 Burpees (63 total). If you do not want to climb all the way up to the top, you may climb up half way and repeat for each rope climb.
