2-3 rounds
1 wall walk
2 pull ups
3 bb row
4 bb roll outs
5 cals AAB or row
BUY IN
Free:
odd min - 20x KB snatch
even min - 5-10x burpees (depending on ability)
try to go a little heavier or a little faster than two weeks ago
RX :
EMOM x 8 minute
4 S2OH AHAP
Comp:
same
SKILL
practice climbing technique
WOD
14 min amrap
20 sit ups
20 push ups
20 DU
1 rope climb
free: su
comp: hrpu/legless
CASH OUT
Four sets of:
30 seconds of Assault Bike @ 95+% effort
Rest 90 seconds
60 seconds of Strict Pull-Ups
Rest 60 seconds
MOBILITY
everything
Free:
odd min - 20x KB snatch
even min - 5-10x burpees (depending on ability)
try to go a little heavier or a little faster than two weeks ago
RX :
EMOM x 8 minute
4 S2OH AHAP
Comp:
same
SKILL
practice climbing technique
WOD
14 min amrap
20 sit ups
20 push ups
20 DU
1 rope climb
free: su
comp: hrpu/legless
CASH OUT
Four sets of:
30 seconds of Assault Bike @ 95+% effort
Rest 90 seconds
60 seconds of Strict Pull-Ups
Rest 60 seconds
MOBILITY
everything
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