Yay Rope Climbs!!


1) HERO WOD (30 min)

“Manuel (Modified)”

3 rounds of:
3 minutes of rope climbs
2 minutes of squats
2 minutes of push-ups
3 minutes to run 400 meters (6.5 laps)

Note: Make sure you bring long socks or wear long pants for the rope climbs. If rope climbs are not an option use one of the shorter ropes to pull yourself up as high as possible with your back starting on the floor (eg. supine pullup).

2) AP

Midline: 4×15 GHD Situps

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