Pre WOD Rope climb skill work Workout of the Day For time 500/400m Row50 Sit-Ups5 Rope Climbs400/300m Row40 Sit-Ups4 Rope Climbs300/200m Row30 Sit-Ups3 Rope Climbs200/150m Row20 Sit-Ups2 Rope Climbs100m Row10 Sit-Ups1 Rope Climb Post WOD For quality 30-25-20Single DB Curl (50/35)1:00 Push-Up PlankRead More
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