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)