Warm Up
Mobility
+
Emom (2 Rounds of each movement )
1. Ring Row-Sit Up max reps 2. Lunges max reps
Skill
Rope Climb. Technique + adaptations
(strict pull up – Ring Row one arm- pull up with towel -double row with Dumbells)
Test adaptation: 1 legless 6 m.(Up&Down-Start sitting on The floor). Or 10 strict pull up unbroken Or 10 ring row each arm unbroken.
Met Con
30 mts Rope Climb Legless
Each break : 100 mts Run
L-sit 2´
Each break :100 mts Run
End Of The Wod
Amrap 8´ : 20 Burpees-200m Run