wod
Rx
5 rounds
400m run
1 legless rope climb
3 rope climbs
intermediate
5 rounds
400m run
3 rope climbs
beginner
5 rounds
20)m run
10 pull to stand
warmup
2 rounds
100m run, slow
10 situps
rest 1 min
then,
2 rounds
100m run medium speed
5 strict pullups
10 situps
rest 1 min
then,
2 rounds
100m run workout speed
20 ring rows
10 situps
1 min rest
rope climb progression
-pull to stand
-hang and foot lock
-foot lock and one pull
-rope climb practice
pre workout
200m run
1 rope climb or scaling option