Skill: Rope Climb x 2: 8 mins

 

Stregnth: Back Squat 12 mins

1x4 @ 50%

2x3 @ 60

2x2 @ 70

1x10 @ 50

 

WOD: 20 min time cap

30 box jumps 24/20

20 push ups

30 ground to overhead 45/25

20 ring dips 

30 Alternating OH lunges 45/25

20 Burpees 

30 American KB swings 53/35

20 Goblet Squats 53/35

600m row, run only allowed if all rowers are taken

600m = 1 rep, running or rowing

Score = time completed, or number of completed reps within time cap

201 total reps

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