Level 1
Strength / Skill
Rope Climb Technique
WOD
For total time:
Row 1km
30 KBS (20kg/12kg)
30 Walking Lunges
7 Chin-Ups
Rest 3min
Row 750 meters
20 KBS
20 Walking Lunges
7 Chin-Ups
Rest 3min
Row 500 Meters
10 KBS
10 Walking Lunges
7 Chin-Ups
Level 2
Strength / Skill
Rope Climb Technique
WOD
For total time:
Row 1km
30 KBS (24kg/16kg)
30 Walking Lunges
3 Rope Climbs
Rest 3min
Row 750 meters
20 KBS
20 Walking Lunges
2 Rope Climbs
Rest 3min
Row 500 Meters
10 KBS
10 Walking Lunges
1 Rope Climb
# 27:00 Cap