Walk on Minks


Walk on Minks

Skill: Rope Climbs 


Strength: (21-min EMOM) 

Station 1: 100m Run 

Station 2: 10 Push-ups (+) 2 Rope Climbs 

Station 3: 10 Double Dumbbell G2OH


L1: 2 Rope Climbs 

L2: 1 Rope Climb 

L3: Strict Pull-ups or Jump up and slowly lower (x) times (eccentric)

L4: Strict Ring Rows, Slow and controlled. Hips and shoulder a straight line, push ups off box or rig 


How to do the DBL DB G2OH: Clean and Jerk or DBL DB Snatch

Scale the rope climbs to strct Pull-ups or strict Ring Rows 


Metcon: 8-mins for Reps and Load

0:00-1:00: Max Sit-ups

1:00-3:00: Max Calories on Assault Bike or rower

3:00-5:00: Max weight Power Clean 

5:00-7:00: Max Calories on Assault Bike or rower

7:00-8:00: Max Sit-ups 


**Weight can be loaded for first attempt