SWOD

Rope Climb Drills

WOD

For time:
50 Back Squat (135/95) – from the floor
20 Bar Muscle Ups
50 Alternating DB Snatch (50/35)
10 Rope Climbs

……….

BURN

20-18-16-14-12-10-8-6-4-2 for time of:
(Working :40 sec on / :20 sec off)
Box Jump Overs
Wall Ball Shots