Today's metabolic conditioning WOD is basic and brutal:
Descending ladder 10 to 1:
- Front Squat @ 80% 1RM
- Hanging Leg Raise
- Rope Slams
- Rope slams are done in multiples of ten; so 10 squats, 100 slam; 9 squats, 90 slams; 8 squats, 80 slams; etc.
- If you can't do a barbell front squat, try a goblet squat with a kettlebell or dumbbell
- Lying leg raises are suitable if you lack the strength and/or mobility to hang from a pull-up bar.