Wednesday 1/17/18

Strength / Skill: Legless rope climbs

5 x 1 – from seated position if possible
Scaled: 6 x 3 rope pull ups (alternate top hand each set)
Alternate scale: 12 x 1 eccentric rope pull up (alternate top hand each  set)
WOD: Tabata; 8 x 20 sec work, 10 sec rest; 1 min rest between stations
Bike (calories)
Ring Rows
DU’s
Hollow Body Hold
Accessory: 3 x 30 sec ea
Wrist Extension stretch
Cobra stretch