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

You should only be working for about 10-20 seconds each minute so that you can rest adequately and share the ropes with other climbers. We’ll be doing some rope climbs in the workout on Saturday, so try to get a sense for how much rest you need between efforts to feel strong on each rep.

If you aren’t up for practicing rope climb technique, feel free to work on ring rows to build up a base of strength. Banded or strict pull ups are fine, too, but ring rows will more closely approximate the type of pull that you do in a rope climb.

Workout of the Day
Every 4 minutes for 5 rounds:
16/12 calories (bike, ski, or row)
12 burpees
8 toes to bar

Record your slowest time to the whiteboard and SugarWOD.

Rest in the remainder of each interval once you finish the toes to bar. You should have at least a minute of rest each round, so scale the calorie and burpee count and the toe to bar difficulty accordingly.

If you used the same machine in the sprint work on Monday, then limit your target calories each round today to no more than your average from Monday. So if you averaged 13 calories per round on Monday, then don’t do more than 13 each round today.

For large classes, stagger the start by 2 minutes.

standard: 7 toes to bar
rx: 10 toes to bar
sport: 15 toes to bar
metcon: 5×2:00 on, 2:00 off