Wednesday, September 14th

Conditioning: For Time: 25 min cap 3 Rope Climbs 50/35 Calorie Row 30 Wallballs 20/14 2 Rope Climbs 35/25 Calorie Row 20 Wallballs 20/14 1 Rope Climbs 20/15 Calorie Row 10 Wallballs 20/14 2 Rope Climbs 35/25 Calorie Row 20 Wallballs 20/14 3 Rope Climbs 50/35 Calorie Row 30 Wallballs 20/14

Longer workout today, our goal should be to push the pace of the rope climbs and wall balls, while maintaining a consistent 70-80% effort on the row. Scale Rope Climbs to 3:1 ratio for rope pulls to standing.

Core: 3 supersets of 12 Weighted Sit Ups 25/15 20 Banded Good mornings

Core – ensure the sit ups the weight starts held to the ceiling in front of our faces, then drive through to finish with weight held to the ceiling over our heads.