Friday 190111

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)