Warm up: Slope rope Dynamic stretches 10 Push ups 10 Goblet Squats 10 Pull ups 30 sec hand stand hold 30 sec bar hang W.O.D.: AMRAP 20 minutes 2 ascends rope climb 15' 20 wall balls 20/15 200 meter run Results: 4 rounds plus 150 meter run Notes: the rope climbs felt very good and … Continue reading Rope climb, wall ball, run