2019-08-26 WOD & bike

WARM
750m row
std warmup

MAIN

A. Skill work on rope climbs
~6 12 foot climbs, working on technique

B. 15 min AMRAP
{
1 rope climb 12' (Rx was 15')
20 cal airdyne
20 cal row
20 DU
} +add one rope climb per round

3 full rounds + 4 rope climbs + 20 cal Airdyne + 10 cal row

C. Accessory work - 3 rounds, not for time
{
6 One Arm Banded Pull-down (Right arm only*)
6 DB bent over row 45#*
6 banded internal/external rotation per side
1 min plank hold
}
* working on some assymmetry

that evening:

D. Mountain biking

~8miles w fair amount of climb in there.