Wednesday 9-1-21

wod

Rx

5 rounds

400m run

1 legless rope climb

3 rope climbs

intermediate

5 rounds

400m run

3 rope climbs

beginner

5 rounds

20)m run

10 pull to stand

warmup

2 rounds

100m run, slow

10 situps

rest 1 min

then,

2 rounds

100m run medium speed

5 strict pullups

10 situps

rest 1 min

then,

2 rounds

100m run workout speed

20 ring rows

10 situps

1 min rest

rope climb progression

-pull to stand

-hang and foot lock

-foot lock and one pull

-rope climb practice

pre workout

200m run

1 rope climb or scaling option

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