WARM UP:
400 M. Run
10 Walking High Knee Holds
10 Walking Flamingo’s
10 Walking Lunges
10 Inch Worms
10 Side Lunges
10 Air Squats
Then:
Mobility
SKILL:
Rope Work
ADV= 3 x 1 L Sit Legless Rope Climbs
*Get as high as you can. Come down Legless as well.
INT= 3 x 1 Legless Rope Climbs
*Get as high as you can.
BEG= 3 Rope Climbs
*Work your clamp techniques.
LIFT:
EMOM 10
2 Front Squats + 1 Thruster
*Work to a heavy set.
WOD: (20 Min. Cap)
“DHALISM”
For Time:
800 M. Run
5 Rope Climbs
21 Thrusters (95/65) (75/55) (65/45) (45/25)
600 M. Run
4 Rope Climbs
18 Thrusters (105/75) (95/65) (75/55) (65/45)
400 M. Run
3 Rope Climbs
15 Thrusters (115/85) (105/75) (95/65) (75/55)
200 M. Run
2 Rope Climbs
12 Thrusters (135/95) (115/85) (105/75) (95/65)
*Sub. Rope Climbs for 10-8-6-4 Rope Pull Ups Accordingly.
