(wear long socks for Rope Climb)

Warm Up:

Row 250
1 rope climb (sub 5 rope walks)
5 dips
15 sit ups
15 supermans
15 lunging pass thrus pvc
15 good mornings pvc


Skill: Negative Pullups
3x5 with 90 sec rest
Beg: negative with a 1-5 sec count
ADV: negative with a 5-8 sec count

WOD: 3 rounds
400m Run or Row
12 BW Deadlifts
21 Box jumps 24/20 in.

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