Strength:
EMOM 12 minutes
2 muscle ups (scale to strict pull-ups /negatives)
20 double unders (scale to 40 single unders)
WOD:
4 RFT
2 rope climbs (scale to 6 ring rows)
50m sprint
4 cleans @225/135
50m sprint
15 minute time cap
Score: time
If it doesn't challenge you it won't change you. . .
EMOM 12 minutes
2 muscle ups (scale to strict pull-ups /negatives)
20 double unders (scale to 40 single unders)
WOD:
4 RFT
2 rope climbs (scale to 6 ring rows)
50m sprint
4 cleans @225/135
50m sprint
15 minute time cap
Score: time
If it doesn't challenge you it won't change you. . .
Image
