Skill Work:
EMOM 5:
1 legless rope climb
WOD:
For time:
30 box jumps (24/30 in)
1,600-m run
10 rope climbs (15/15 ft)
Intended stimulus: 12-17 MInutes
Intermediate:
For time:
30 box jumps (20/24 in)
1,600-m run
8 rope climbs (12/12 ft)
Beginner:
For time:
30 box step-ups (20/20 in)
800-m run
5 pull-to-stands
Home Workout:
For time:
30 box jumps (24/30 in)
1,600-meter run
30 towel pull-ups or bent-over rows
Movement scaling options:
Box jump: Reps, box height, step-ups
Run: Distance, substitutions
Rope climb: Reps, rope height, pull-to-stands, ring rows
Run substitutions: 3,200/4,000-meter C2 bike, 3,500/5,000-meter Echo bike, 1,600/2,000-meter row/ski
Cool down:
1 set:
:30 palms down forearm stretch/arm
:30 palms up forearm stretch/arm
:30 butterfly stretch
:30 single-leg seated forward fold/leg