181212 - “Frog Bite”

Warm up: Cardio


Skill/Strength: Rope Climbs

WOD: For Max Reps Rx & Sport: 8 Min AMRAP 15 Burpee Box Jump Overs 3 Rope Climbs 6 Wall Walks *4 Min Rest* 8 Min AMRAP: 15 Burpee Box Jump Overs 6 Burpee Pull-ups 25’ HS Walk Scaled: 8 Min AMRAP 15 Burpees Over Plate 12 Ring Rows 6 Inchworms *4 Min Rest* 8 Min AMRAP: 15 Burpee Over Plate 6 Burpee Pull-ups 25’ Inchworm

Mobility: Circle-up Shoulder to Shoulder LAX

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