THURSDAY | 12.28.2023

SKILL/STRENGTH: ROPE CLIMB

• progressions 

• wrapping 

• ​tips from Chris Spealler 

• basket 

• ​J-hook technique 

• WODprep advice 

• legless 

• 5MIN EMOM: 1-2 rope climbs 

4 ROUNDS:

• 1MIN: MAX cals row

• 60SEC REST

• 1MIN: MAX pull-ups

• 60SEC REST

(SCORE: TOTAL REPS cals + pull-ups)

- POST YOUR RESULTS TO COMMENTS. #WOD #JUSTSHOWUP

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