WOD

A:

2-4x

Squat Therapy Variations

Knees to Chest

Short Runs

B:

build up to working weight

Gymnastics

5-10mins rope climb practice

*rope climb

*legless rope climb

*L-Sit rope climb

*seated L-Sit rope climb

Find an appropriately challenging version.

RX: Metcon (AMRAP – Rounds and Reps)

Amrap 20mins

400m run

15 Back Squats @ 55-60%

3 Rope Climbs

RX+: Metcon (AMRAP – Rounds and Reps)

Amrap 20mins

400m run

15 Back Squats @ 55-60%

3 legless or L-Sit Rope Climbs

O1: Metcon (AMRAP – Rounds and Reps)

Amrap 20mins

400m run

15 Back Squats @ 55-60%

3 Rope Pull-ups

O2: Metcon (AMRAP – Rounds and Reps)

Amrap 15mins

200m run

12 Back Squats @

3-6 Rope Pulls