Pre WOD

Rope climb skill work

Workout of the Day

For time

500/400m Row
50 Sit-Ups
5 Rope Climbs
400/300m Row
40 Sit-Ups
4 Rope Climbs
300/200m Row
30 Sit-Ups
3 Rope Climbs
200/150m Row
20 Sit-Ups
2 Rope Climbs
100m Row
10 Sit-Ups
1 Rope Climb

Post WOD

For quality

30-25-20
Single DB Curl (50/35)
1:00 Push-Up Plank