WARM UP:
400 M. Run or Row
10 Walking High Knee Holds
10 Walking Flamingo’s
10 Walking Lunges
10 Inch Worms
10 Side Lunges
10 High Kicks
Then:
Mobility
WIN
SKILL / LIFT:
EMOM 9
MIN. 1: 3 Deadlift (Build)
MIN. 2: 1 Legless Rope Climb
MIN. 3: 25 Ft. DB Walking Lunges (50/35)
*Sub. Regular Rope Climb Accordingly.
WOD:
“ANTI-MONITOR”
For Time: (25 Min. Cap)
800m Run
8 Rope Climbs
8 Deadlift (315/205) (275/185)
600m Run
6 Rope Climbs
6 Deadlift
400m Run
4 Rope Climbs
4Deadlift
200m Run
2 Rope Climbs
2 Deadlift
FIT
SKILL / LIFT:
EMOM 9
MIN. 1: 3 Deadlift (Build)
MIN. 2: 1 Rope Climb or 2 Rope Pully Pulls
MIN. 3: 25 Ft. DB Walking Lunges (Your Choice)
WOD:
“ANTI-MONITOR”
For Time: (25 Min. Cap)
800m Run
8 Rope Climbs
8 Deadlift (225/155) (205/135)
600m Run
6 Rope Climbs
6 Deadlift
400m Run
4 Rope Climbs
4Deadlift
200m Run
2 Rope Climbs
2 Deadlift
*Sub. 10-8-6-4 Rope Pully Pulls Accordingly.
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