WEDNESDAY | 08.22.2018

SKILL: rope climb

• progressions

• wrapping

• ​tips from Chris Spealler

• basket

• ​J-hook technique

• WODprep advice

• EMOM for 5mins

• 1-2 rope climbs

5min AMRAP:

• 200m run

• 10 front squats 95/65

• 10 pull-ups

​2mins REST

• REPEAT

​2mins REST

• REPEAT

(SCORE: TOTAL ROUNDS/REPS for each AMRAP)

- POST YOUR RESULTS TO COMMENTS.

#WOD