Posted on

December 15, 2013

Skill

Rope Climbs!

WOD

Row 1K
50 Sit-Ups
50 Double-Unders
40  Sit-Ups
40 Alternating Dumbbell Snatch 40/30lbs 
30 Sit-ups
30 Toes -To-Bar
20 Sit-Ups
20 Dumbbell Overhead Walking Lunges 40/30lbs
10 Sit-Ups
10 Weighted Pistols 40/30lbs

Off Ramp WOD

Scaling options

For double unders perform 150 single unders but make 1 double under attempt every 50 reps!  The Toes To Bar can be scaled to Knees to Elbows or Knee Tucks. Lunges and pistols can be done without weight or using and appropriate skill transfer exercise!