Pre WOD
Rope “J” hook learn how – progressions for 5 min
Every 90 sec – 10:30 min
1 legless rope climb or rope climb or (3) pull to stand
WOD
5 rounds for reps of:
2 minutes of burpee box jumps
Rest 1 minute
Men: 36-in. box
Women: 30-in. box
Pre WOD
Rope “J” hook learn how – progressions for 5 min
Every 90 sec – 10:30 min
1 legless rope climb or rope climb or (3) pull to stand
WOD
5 rounds for reps of:
2 minutes of burpee box jumps
Rest 1 minute
Men: 36-in. box
Women: 30-in. box
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