Strength:
Weighted Strict Pull-up for load:
4 Sets [Building In Weight]:
2 Strict Pull-ups at 80-90%
Rest 2-3 Minutes Between Sets
WOD:
“Whoville”
Open/Rx
AMRAP 15:
1 Rope Climb (15′)*
10 Handstand Pushups
15 Sit-ups
Fitness
AMRAP 15:
1 Rope Climb (15′)
10 Hand Release Push-ups
15 Sit-ups
Modifications
ROPE CLIMB
• Reduce Height
• Lay to Stand Climb
• 5 Strict Pull-Ups
• 5 Ring Rows
• 6 Alternating Dumbbell Plank Rows (Renegade Row)