Skill
EMOM for 8 minutes:
One or two rope climbs, or one set of ring rows

Today you’ll either be practicing rope climb technique or building the basic pulling strength needed to get started on the skill. Let your coach know if you’re interested in learning the basics of the rope climb technique, even if you aren’t up to the point of doing strict pull ups yet. It’s great to get early and regular exposure to the skill if it’s a goal of yours.

Workout of the Day
AMRAP in 15 minutes:
20 wall balls
20 medicine ball sit ups
20 wall balls
200 m run

Hopefully you’ve had a chance to build up your confidence and capacity on small to medium sets of wall balls over the last few weeks. A great challenge for today’s workout is to pick a weight at which you’re able to do the majority of the wall ball sets unbroken. Pull the medicine ball weight down from what you usually do just a little bit if needed, and shoot for larger than normal sets even if you can’t keep it unbroken.

standard: 12/8
rx: 20/14
sport: 20/14, unbroken wall balls
metcon: 5×2:00 on, 1:00 off