WOD 09.01.2016 Thursday

Metcon

30 min EMOM

  • Min 1: 15/12 Cal Row (12 cals for females)
  • Min 2: 15/12 Burpees (12 burpees is a scale)
  • Min 3: 1 Rope Climb

* Sub rope climbs = 5:1 strict pull-ups + 3:1 hand over hand = 8 tot reps
* Focus on efficient rope climbs using the least amount of pulls as possible

ROMWOD

Coach led mobility for remaining time of class