WOD for 060718

Skill Practice:

Rope Climbs

Skill Application:

21-min EMOM

Min 1: 100m Run

Min 2: 10 Push-ups (+) 2 Rope Climbs

Min 3: 10 Double Dumbbell G2OH

L1: 2 Rope Climbs

L2: 1 Rope Climb

L3: Strict Pull-ups or Jump up and slowly lower (x) times (eccentric)

L4: Strict Ring Rows, Slow and controlled. Hips and shoulder a straight line, push ups off box or rig

Conditioning 

8-mins for Reps and Load

0:00-1:00: Max Sit-ups

1:00-3:00: Max Calories Rower

3:00-5:00: Max weight Power Clean

5:00-7:00: Max Calories on Rower

7:00-8:00: Max Sit-ups

**Weight can be loaded for first attempt