WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 MIN. TIME CAP:
STRICT OR KIPPING PULLUPS OR ROPE CLIMB PRACTICE
EMOM 10 MINS.
STRICT 10X5
KIPPING 5-6-7-8-9-10-9-8-7-6-5
ROPE CLIMBS 1-2-1-2-1-2-1-2-1-2

WOD
5 ROUNDS FOR TIME:
4 WALL CLIMBS
8 LOW CARRY DB WALKING LUNGES 55’s/40’s (RX+ 70’s/ 53’s)

AFTERMATH:
TABATA BIKE, ROW OR JUMP ROPE

COOL DOWN