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A. Choose one:
Legless rope climb – 1-2 x 4
Rope climb – 1-2 x 5
Rope hanging knee tuck – 5-8 x 4, elbows should be bent 90 degrees
Laying to standing climb – 3 x 4
B. WOD Choices:
“Alpha”
25 min cap
60-100 dubs
80 lunges(unweighted)
70 sit-ups
60 KBS@53/35
50 pull-ups
40 wall balls@20/14
60-100 dubs

“Bravo”
25 min cap
200 singles
80 lunges(unweighted)
70 sit-ups
60 KBS@53/35
50 pull-ups
40 wall balls@20/14
200 singles

“Charlie”
AMRAP 18
100 singles
20 lunges(unweighted)
20 sit-ups
20 KBS@35/25
20 pull-ups
20 wall balls@14/10
100 singles