Wod 16/9

Lördag
Skill
Practise rope climb for 5-10 minutes
 
Go through the rest of the movements of the metcon
 
Metcon
For time TC 30min
5 Rope climbs
75 Thrusters 35/25kg
50 Ring dips
5 Rope climbs
50 Overhead squats 35/25kg
75 Sit-ups
5 Rope climbs
 
L1: -
L2: RX
L3: 3 rope climbs, 30 dips, 25/15kg barbell
L4: lay to stand rope climb, 50 thrusters, 50 frontsquat instead of overheadsquat, 20/15kg barbell

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