01.16.2026

 https://youtu.be/Xu6aCF7nyOA
Rope Climb skills
1.  foot position- you can practice this while sitting on a box
2.  jumping to the rope- jump and grab with straight arms, hang tall and then knee raise.  Have a subtle lean back coming from pushing straight arms down.  Scoop the feet in towards the butt.
3.  rope on the pull up bar- practice getting your feet on the rope and taking that first pull


9:00 EMOM
1. small sled drag x 50 feet (25' out and back) add 2-3 plates on the sled
2. rope climb x 1-2 reps
3. zone 2 bike x 45 seconds



WOD
"Maximum Force"
Every 2:00 with 1:00 rest
10 DB bench press 50/35s
50 feet DB farmer carry walking lunges (25 feet out and back)
max DUs (be sure you have at least 30 seconds of jumping)
continue until you hit 200 DUs (400 singles) or 15:00