Warm up: Agility Ladder
Technique: Rope climb technique
WoD: For Time:
5 Rope Climbs a/b) x3 Rope Progressions
400m Run
4 Rope Climbs
4 20′ Prowler Pushes (180/115) a/b) less
3 Rope Climbs
400m Run
2 Rope Climbs
4 Prowler Pushes
1 Rope Climb
MOB: Roll Posterior Chain, Quads, Lats