21-09-2021
FITNESS
Skill: rope climb
progressions and strength
3 sets of
5 seated rope pulls with legs/ 1 rope climb
10 ring rows or 5 strict pull ups
WOD
emom 24′
1. 2-3 rope climbs/3-4 seated rope pulls
2. 12-15 cal ski/rows
3.15 box jumps over
4. rest
BURNOUT
EVERY 3MIN FOR 30MIN
-20 wall balls
20 renegade rows
20 dumbell push press
-60 double unders/120 singles
20 up-downs
20 slam balls
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