17
May
Last Resort
Skill: Rope Climbs
Skill EMOM: 8-min EMOM (Alternating)
Station 1: 1-3 Rope Climbs
Station 2: Handstand Skill (HSPU/Walking/Holds)
L1: 1-2 Legless Rope Climbs, 25ft Handstand Walk
L2: 3 Rope Climbs, HSPU (Pick a number make it challenging or make them deficit or strict)
L3: 1-2 Rope Climbs, HSPU off a box (Pick a numnber of challening HSPU off a box)
L4: 6-8 Strict Ring Rows (Slow), Pick a number of challenging Push-ups
Metcon: 3 Rounds with a Running clock.. Responsible for own rest
10 Back Squats (From the Rack)
200m Run
(Rest 2-mins)
Note: There is a chance of rain all day, for gaps in rain, run. However, do the run bike equivalent of a 200m Run
L1: 225/155
L2: 185/135
L3: 135/95
L4: Goblet Squats, 100m Run