Wednesday October 20, 2021


3 rounds
:10 hang
:10 pull up hold
10 kip swings
10 Arm circles
10 Leg Swings
10 Samson lunges

Strength/skill:12 min

Rope Climbs+Dual KB Bent Over Rows

Practice the skill. If the skill is there get in up to 10-15 rope climbs. Mix in 3-4 sets of 10 Rows.


In any order/partitioned any way
150’ weighted bear crawl and/or HSW
75 toes to bar
50 devil press 50/35’s
25 hspu

18 min cap

T1: modify as needed
T2: as written
T3: All HSW

Tuesday, October 19th, 2021 at 6:58 pm / WODS