Wednesday 23/11/16

Base/Climb/Metcon
A. 8 mins DU skill work
or 30 secs ME DUs rest 30 secs
x 8
B. 35 min Cap (Note if you can climb half way up the rope then choose that option over Ring Rows)
1000m Run or Row
5 Rope Climbs or 12 Strict Ring Row
15 Crunches
800m Run or Row
4 Rope Climbs or 12 Strict Ring Row
15 Crunches
600m Run or Row
3 Rope Climbs or 12 Strict Ring Row
15 crunches
400m Run or Row
2 Rope Climbs or 12 Strict Ring Row
15 Crunches
200m Run or row
1 Rope Climb or or 12 Strict Ring Row
15 Crunches

Share This

Related Posts

Menu