Wednesday 04/09/25

Workout

Warm Up

3 sets :30 on :10 off 
-ring rows 
-empty barbell row 
-plank 
-alt quadruped thread the needle

Skill 

EMOM 5 
Practice rope climb progressions  (1-2 reps)
-supine rope climbs 
-practice foot holds seated on box to stand 
-pull up bar rope resets
-half rope climbs 
-full rope climbs 

WOD 

5 sets 
AMRAP 3 
10 barbell row  (135/95 75/55) 
10 ab mat sit ups 
1 rope climb 
-rest 1:00 between sets. Athletes pick up where they left off 

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