WOD for 112118

Skill: Rope Climbs

Strength: Back Squat

2 – 3 x 6 @ 80%

1 Max Effort Set

Metcon

9 min AMRAP

20/16 cal on rower

10 Front Squats

2 Rope Climbs

L1: 24/20 cals, 155/105, Legless

L2: 20/16 cals, 135/95, Rope climbs

L3: 16/12 cals, 95/65, attempted rope climbs

L4: 12/10 cals, DB Front squats, 3 K2E on rope