Every 2 mins
– bent arm chin hang
– 5 elevated cat cow
bent arm chin hang = hang from the bar at the TOP of the chin up, with chin over the bar and palms facing toward your face
Chose an interval of 6s, 8s, 12s, 18s or 24s. Try to maintain the interval you have chosen for 3 rounds.
Complete as many rounds as possible in 20 minutes of:
– Row 300 meters
– 15-ft. rope climbs, 3 ascents
For this WOD try not to use ring rows. We want to work on grip strength and bicep coordination on the rope.
Scaling options for rope climb as follows:
L-sit, > legless > leg-assisted > rope row with straight body> rope row with bent body> leg-assisted rope row
2 rope rows = 1 rope climb