Friday April 28th

Skill: Rope Climbs

WOD:

AMRAP 20

2 rope climbs,

10 Ring Dips,

20 Ab Mat Sit Ups

MetCon

4 rnds of

15 Suitcase crunches,

6 ea side Turkish Sit ups,

:15 sec side plank (each side)

WOD:

5 RFT of

300m run or 400m row

15 WBS,

15 Push Ups,

15 Ring Rows