Bring long socks to protect your shins!

WOD
[A] For time:
100 Squats
15 foot Rope climb, 4 ascents
75 Squats
15 foot Rope climb, 3 ascents
50 Squats
15 foot Rope climb, 2 ascents
25 Squats
15 foot Rope climb, 1 ascents

[COMPETITION TRAINING]
[B] For time:
1600m Run

[C] 3 sets of GHD situps
15-30 reps

Scale to your capacity

Photo Credit: Wendy Swift

Mamiko rope climb.png