Strength:
Weighted Strict Pull-up (3×5)
12:00 Running Clock
3 Sets:
5 Weighted Strict Pull-ups
• Build In Weight To Technical Failure
– If you don’t have strict pull-ups do 5 Banded Pull-Ups
WOD:
“Regional Manager”
10 Rounds For Time:
200 Meter Run
1 Rope Climb (15′)
Time Cap: 18 Minutes
Modifications:
200M RUN
• 1:15 Time Cap
• 250/225m Row
• 200/180m Ski
• 12/10 Calorie Echo Bike
• 500/450m Bike Erg
• 1:00 Moderate Effort on Treadmill/Runner
• 16 Shuttle Runs (1 rep = 10m)
• 15 Burpees
ROPE CLIMBS
• Reduce Height
• Lay to Stand Climb
• 5 Strict Pull-Ups = 1 Rope
• 5 Ring Rows = 1 Rope
• 5 Toes To Bar = 1 Rope
• 6 Alternating Dumbbell Plank Rows (Renegade Row) = 1 Rope