OWMA W.O.T.D.

Warm-up

5 minute jump rope
3 rounds of:
10 push-ups
10 ring dips
15 sit-ups
15 back extensions

Shouldn't this rope be used for something useful....like a noose??

Complete 5 rounds for time of:

Run 400m
50 squats
2 - 15' rope ascent times*

*Modifications for the rope climb:
10 towel pull-ups = one ascent
-OR-
Standing at the rope, lower yourself to the ground keeping your body planked. Pull yourself back up to your feet. Use your legs to spot yourself as needed. Three of these equals one 15' ascent.

Joanne's final time: 36:16


OWMA Quotable Quote

"I hate rope climbs!"
- joanne