Durability
Roll Out Arms with Barbell – 2 min
Skill/Strength
Rope Climb Skill
We will cover everything from the most basic foot lock to secure yourself on the rope for beginners as well as techniques athletes use for legless rope climbs.
WOD
20 min AMRAP
3 Rope Climbs (Rx+ 5 Climbs)
30 DB Anchored AbMat Sit-Ups
15 Step-Ups per Leg (45/35 barbell onto 20/20″ boxes)
This is an advanced rope climb WOD considering the AbMat Sit-Ups and Step-Ups interfere directly with your ability to climb a rope. Shin protection is required and just 1 long sock might not be enough to prevent burns.
Scores from Monday
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