S/S/S:

Practice Rope Climbs

Video courtesy of RX Gear.  Try each of these leg wraps while sitting on a box.

WOD:

6 Rounds*:

2 Rope Climbs

20 Box Jump Overs (24/20)

*Every Minute On the Minue until you finish – 3 Burpees

25 Min Time Cap

So, at the end of every minute, no matter where you are in the WOD, perform 3 burpees (obviously if you are on the rope, wait until you finish your climb, then do the burpees).  Don’t try to go too fast in the first minute, as the burpees will tire you out as the

Scaling Options:

Rope climbs-> 2 rope walks per rope climb

BJO ->20/16

Cool Down:

Calf stretch on rig 2X 30 sec per side

Roll out forearms