WEDNESDAY

The RX+ version of Wednesday’s wod includes a weighted vest. If you feel comfortable climbing a rope with a weighted vest, bring it!

STRENGTH

Power Clean

15 Minutes of Power Clean work. Start light and work up to a heavy single. Use any rep scheme you are comfortable with.

METCON

15 Minute AMRAP

10 Cal Assault Bike

15 Hand Release Push-ups

1 Rope Climb

RX+ 20/14 Pound Weighted vest

If there are not enough assault bikes, you can ski, row or bike erg.

Scaling options for rope climbs are as follows:

Modified rope climbs as per above video

or

6 ring rows

or

4 Knee raises + 4 air squats