WOD
"Great Smoky Mountains"
5 sets For Time:
20/16 Calorie Assault Bike (mod)

-rest 1:00-

15/12 Calorie Assault Bike (mod-fast)

-rest 45 seconds-

10/8 Calorie Assault Bike (sprint)

-rest 2:00-

Skills and Drills
Rope Climb
Week 1 Day 1:
Advanced:
5 sets:
20-30 seconds dead-hang from the rope (arms fully extended)
3-5 Strict Rope Pull-Ups (alternate each set with what hand is on top)

- rest 1 minute between sets -

Intermediate:
5 sets:
15-20 seconds dead-hang from the rope (arms fully extended)
2-4 Strict Rope Pull-Ups (alternate each set with what hand is on top)

- rest 1 minute between sets -

Beginner:
5 sets:
15-20 seconds dead-hang from the rope (Toes on the ground)
2 Zombie Rope Climbs

- rest 1 minute between sets -

Alternate Option:
5 sets:
Max dead hang from the pull-up bar (can have toes on the ground as needed)
5 lying toe to rack

- rest 1 minute between sets -

* If needed, use towels or a rolled-up shirt over the top of a pull-up bar to simulate a rope for the dead-hangs and rope pull-ups.