Pre WOD

EMOM x 8 MINUTES
MIN 1 – :50 Rope Climb Practice Option*
MIN 2 – :50 Quad Hold or Hollow Hold

Rope Climb Practice Options…
Rope Pull-Ups
Rope Hanging Knee Raise
Clamp to Stand
Rope Climb

Workout of the Day

Every 4:00 For 4 Rounds

30/24 Cal Bike
2 Rope Climbs or 10 Strict Pull-Ups
Burpees (Athlete Choice on Number)*
Rest in Time Remaining…

-No Additional Rest b/t Sets-

*Athletes can choose 8, 10, 12, 14, or 16 Burpees. Goal is at least :30 rest before next set.