This workout is all about quality rope climbs. Moving well on the rope climbs makes them much easier, especially when we’re likely to climb into double digits reps. If you’re confident with your rope climbs under fatigue, getting your best score comes down to moving quickly through the DB snatches and lunges. If you know the higher skilled rope climbs are going to be a challenge, slow down your pace on the other two movements. Moving at a smooth pace through the walking lunges and the slamballs will allow for more efficient rope climbs

WOD

” Ground Ball ”

AMRAP 18:
30 m Walking Lunge
1 Rope Climb
20 Alt DB Snatch (22.5/15)
1 Rope Climb

COOL DOWN
Lats Foam Roll:
1-2 Minutes Each Side

Glutes Foam Roll:
1-2 Minutes Each Side

Quads Foam Roll:
1-2 Minutes Each Side