April 25th, 2013 Workout of the Day
Skill – Rope Climb. MetCon – Three rounds for time of 400m run, 2 Rope Climbs, 6 Muscle Ups.
M1: Rope Climb &/or Muscle Up Progressions
M2: Sub 12 Pull Ups/12 Ring Dips for Muscle Ups/round.
M3: Sub 400m row for each run.
Wear some pants and/or long socks to avoid rope burns from the climbs! And ropes eat Inov8s…