April 4, 2018

Posted Apr 3rd, 2018 in WOD

A. Rope climb skills
3-4x
Development
2x max effort rope hang
5 foot lock pull ups
1 sled pull/push

Fitness
5 foot lock pull ups
1.1 rope climbs (5sec rest)
1 sled pull/push

Performance
1 rope climb (2 foot locks)
1 L sit rope climb
1 sled pull/push

B. 3 rounds, each for time
15/12 cal assault bike sprint
15 burpees
15 broad jumps
Rest 2