For Time:

1,000 M Run OR Row

5 Rope Climbs

50 Push Ups

100 Double Unders

50 Push Ups

100 Double Unders

5 Rope Climbs

1,000 M Run OR Row

*30 Minute Cap

*Scaling Options for RC (choose one)

1 – Barbell Rows – 5x 

2 – Toes to Bar – 5x

3 – Compile 1 Minute hang from pull up bar

4 – Pull Ups – 5x

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*Your arms will be tired, putting even more emphasis on your rope climbing technique.  You should spend a few extra minutes before the WOD racking up good practice reps on this skill.  Today is a good day to work on double unders

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