General Warm Up
Hanging | Burpee Prep | Hinge
Dumbbell Power Snatch | Burpee | Rope Climb [J Hook] | Rope Climb [S Wrap]
WOD
“Ropes and Tings”
3 Rounds for Max Reps
2 min on
3 Rope Climbs | 8 Pull to stand
Max Echo or Bike Erg Cals in Remaining Time
*Rest 1 min*
2 min on
20 Dumbbell Power Snatch @ 22.5 | 15kg
Max Ski Erg Cals in Remaining Time
*Rest 1 min*
2 min on
Max Row Cals in Remaining Time
*Rest 1 min*
2 min on
Max Burpees
*Rest 1 min*
Scaling and Modifications:
*Reduce Reps ~ 45 seconds of work
*Pull to stand | Modifed Rope Climb
*Weight as needed ~ 2 sets max
WOD Results
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