Main – WOD
12 minutes drilling rope climbing progressions
14.5 Jr (AMRAP – Rounds and Reps)
10 Minute AMRAP:
9 Bar facing burpees
40% Thruster 1RM (empty barbell with wooden plates if 40% is less than 45/35).
*This is meant to be a fairly light weight so that you are able to go unbroken every round. Think of this as of a cardio/stamina workout.
Row for 75 Calories at a comfortable pace
Light jog for 800m