Specific Warm-Up:
Rope Climb Practice
WOD:
AMRAP 8:
8 box jumps (20/24 in)
1 rope climb (15/15 ft)
Intermediate:
AMRAP 8:
8 box jumps (20/24 in)
1 rope climb (12/12 ft)
Beginner:
AMRAP 8:
8 box jumps (10/10 in)
1 pull-to-stand
Home Workout:
AMRAP 8:
8 broad jumps (4/5 ft)
10 alternating dumbbell renegade rows (35/50 lb)
– Use two dumbbells.
Movement scaling options:
Box jumps: Box height, step-ups
Rope climbs: Height, pull-to-stands, ring rows
Post-Workout Skill Work:
3 sets:
:30 V-ups
1:00 rest