WOD:
EMOM 12:
Min. 1 | 2 rope climbs (15/15 ft)
Min. 2 | :30 bike, row, or ski
Intermediate:
EMOM 12:
Min. 1 | 2 rope climb (12/12 ft)
Min. 2 | :30 bike, row, or ski
Beginner:
EMOM 12:
Min. 1 | 2 pull-to-stands
Min. 2 | :30 bike, row, or ski
Home Workout:
EMOM 12:
Min. 1 | :20 hollow hold + 2 wall walks
Min. 2 | :30 shuttle run
– Shuttle run is 25 ft down and back.
Movement scaling options:
Rope climb: Reps, height of the climb, pull-to-stand, 3 strict pull-ups per climb
Post-Workout Skill Work:
For calories:
1:00 bike