Wednesday WOD:


15 Minutes to work on rope climbs
*if you are efficient with rope climbs, work on legless climbs
*to get stronger in the pull, start on the ground and pull yourself to standing position only using your upper body
*if you are efficient in the legless climb, start your ascent from the ground or strap on a weighted vest! :p

Metcon (AMRAP - Reps)25 Minute EMOM
1-40 double unders
2-10 Toes to Bar
3-100m run
4-15 wall ball shots (20/14 to 10/9ft)
*score is total reps for all 5 rounds
*100m run counts as 1 rep