190821- "Roped Up"

Warm Up:

Cardio

Barbell Warm-up

WOD:

RX:

6min AMRAP 5 rope climb buy in 12 o/h lunges (95/65) 16 sit-ups Rest 2min 5min AMRAP 4 rope climb buy-in 12 o/h lunges 16 sit-ups Rest 2min 4min AMRAP 3 rope climb buy-in 12 o/h lunges 16 sit-ups Rest 2min 3min AMRAP 2 rope climb buy-in 12 o/h lunges 16 sit-ups

Scaled:

10 ring rows for 1 Rope Climb or 6-1 chin-ups

Front Rack Lunges

Sport:

10 O/H Lunges 135/95

10 GHD Sit-ups

Mobility:

Scap Lax

Quad Lax

Glute Lax