WOD:

4 Rounds For Time:

800M Run

20 Burpee to target 6” above reach

2 Rope Climbs

For the burpee to target, mark off a target that is 6” above the top of your OH reach.  Embrace the suck in this longer WOD.  The run, although long, should act as a bit of a recovery time before hammering out the Burpee to target and the rope climbs.

Scaling Options:

Run -> 1K Row

Rope Climbs -> 3 rope walks per rep

Video courtesy of CrossFit on the Hill

Cool Down:

Roll out lats – 20 passes per side

Banded hamstring stretch – 2 min per side