Strength:
Accumulate 20 Alternating Turkish Get Ups (53/35)
WOD:
Max Calorie Row with Death by Box Jump Over
For total Calories, 10 Minutes of rowing, every minute on the minute perform corresponding amount of box jump overs 24″/20″
Minute 1 is 1 box jump over, minute 2 is 2, with minute 9 being the last set of box jump overs and then a sprint for max calories to finish 10.
EMOM 5: 5 TNG Power Cleans at 60%
For quality! AMRAP 20 1 Rope Climb | as high as possible | 3 rope pulls 10 Dual Dumbbell Front Rack walking lunges 50/35 | 35/25 | 25/15 1 Rope Climb 100′ Farmer Carry
We’re going to spend some time today in warm up going over techniques for the rope climb, so encourage scalling as high as possible on the rope even if its just a few feet and one pull off the ground. This workout is for quality, so slow down and control your movements. For those that are proficient at rope climbs, we encourage legless rope climbs or seated l-sit rope climbs!
