WODs

WOD

Sep

25
Thursday

Foundation

Weighted dip
15 min to find 1rm

then…

Superset
2 x 20 ring row
2 x 1 min handstand hold

Perform handstands between sets of ring rows. If needed, can split handstand into multiple segments to accumulate 1 min.

WOD

Every 45 seconds for 9 minutes:
1 legless rope climb

(Total 12 climbs)

One climb attempt per round. Note number of rounds successfully completed.

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