WOD:

1) 21 minute EMOTM:

1 – 40 second Hard Assault Bike

2 – 3 Deadlifts

3 – 5/side Single Arm Dumbbell Rows

For the Deadlifts start around 60-70% of your 1RM, build as heavy as deemed fit. Look for consistent output on the Assault Bike and a consistent weight on the Dumbbell Row.

2) 10 minute AMRAP:

15 Wall Balls 14/8

12 Ring Rows

9 Box Jump Overs 24/20

Extra Work:

3) Rope Climb: 10 minutes Practice

Work on any facet of a Rope Climb.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE