CrossFit WOD
Skill:
Rope Climb Drills
*Video posted below.
Strength:
Overhead Squat
1-1-1-1-1-1-1
Finisher:
Four Rounds:
– 5 Overhead Lunge (45#/25#)
– 10 Pullups
– 15 Situps
Endurance WOD
Four to Eight Rounds:
– 400m TT
– 3 to 4 Minutes Recovery
Rope Climb Progressions