7-30-2016-saturday-ladies-0822
“WOD Father”
 
Dynamic Warm up
 
Gymnastics
15 Minutes
Rope Climb Work
 
Metcon (Time)
8 Rounds (each For Time)
1 Rope Climb
5 Cal Row
10 Burpee

1 Min Rest Between Each Round
– Sub Rope Climb Progression

 

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