Friday 190111

January 11, 2019

WOD 1

Rope climb technique

 

EMOM x 16

1) 1-2 Rope climbs

2) 8 Box jump 24/30"

3) 10 Strict leg raises

4) 100ft front rack KB carry

 

WOD 2

For time

450/500m Row

40 Step ups 20/24"

30 Push ups

20 Wall ball cleans 6/9kg

10 Chest to bar

(9:00 Cap)

 

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