Alt EMOM 10 mins: Rope Climbs and Weighted Sit-ups

Every 1 min for 10 mins, alternating between: 2 Rope Climbs 15 Weighted Sit-ups, 25 lbs

Scale to 1 rope climb or 2:1 supine rope climb. (25#/15#) hold bumper on chest, feet flat on floor, no AbMat. You can hook feet under DB's.

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AMReps 8 mins: Rows and Burpee Pull-ups

As many reps as possible in 8 mins of: Row, 1000 m Burpee Pull-up

Scale to Burpee Jumping Pull-ups (burpee first then step onto box for jumping pull-up each rep)

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Nothing assigned for January 19, 2016

Nothing assigned for January 19, 2016