WOD
Skill Work
Rope Climb
Rowing
WOD 1
3 Rope Climbs/6 Rope Pull Ups
30 Push Press 50Kg/30Kg
6 Shuttle Runs
2 Rope Climbs/4 Rope Pull Ups
20 Push Press 50Kg/30Kg
4 Shuttle Runs
1 Rope Climb/2 Rope Pull Ups
10 Push Press 50Kg/30Kg
2 Shuttle Runs
WOD 2
Row 250 Metres * 5
With 1 Mins Rest Intervals
Foam Roll Legs
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