Warmup
Skills / strength
Emom -10
Min1. 5-10 Strict HSPU / box / negatives
Min2. 5-10 deadlifts@225/155 or 55%
WOD
RX
4 rounds for time:
2 rope climbs (15 ft)
10 devils presses (20/35 lb)
2 rope climbs–
Rest 2:00 between rounds.–
Use two DBs.
SCORE:
TOTAL TIME
Level 2
4 rounds for time:
1 rope climb (15 ft)
10 devils presses (15/20 lb)
1 rope climb–
Rest 2:00 between rounds.–
Use two DBs.
SCORE:
TOTAL TIME
Level 3
4 rounds for time:
3 pull-to-stands
6 push-ups
6 KB swings (18/26 lb)
3 pull-to-stands–
Rest 2:00 between rounds.
– Use one KB.
SCORE:
TOTAL TIME
SKILL WORK
Rest, stretch, recover
ABOUT THE WORKOUT
INTENDED STIMULUS
Each round should be a sprint effort completed in 3:00 or less.
Rope climbs in under :45 each set.
Moderately light dumbbell loading that allows for devils presses in less than 1:30 each round.
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