Ndyia was the coach today. Warm Up: Row 500 M Dynamics W.O.D.: 5 rounds of: Max Rope Climbs & Front Squats 95/65 in 3 minutes, resting 3 minutes between rounds. No rhyme or reason as to how you mix & match your rope climbs & front squats. Pair up on the ropes. One person goes … Continue reading Ropes and Front Squats