Strength
Weighted Pull-ups – 4×8
—Choose weight/band that is difficult for 8 reps
Conditioning
3 Rope Climbs 20′
20 T2B
30 Burpees
40 Cal Row
50 Slam Balls 50/35lb
40 Cal Row
30 Burpees
20 T2B
3 Rope Climbs 20′
WOD Notes: Sub 8 Pull-ups or 10 Ring Rows for 1 rope climb. You may also scale rope climbs to 15’/12′. This WOD will require heats so we are going to start a little earlier than usual on this since the strength should not take too long.
It’s a rope climb party!
Julie – Nice start position!
Chris is ready to slam the ball!