Posted on

16 August 2019

Warm-up: Coach’s Choice

Strength/Skill: Rope Climbs

WOD: Partner WOD
500 Meter Run
50 Burpees
5 Rope Climbs
400 Meter Run
40 Burpees
4 Rope Climbs
300 Meter Run
30 Burpees
3 Rope Climbs
200 Meter Run
20 Burpees
2 Rope Climbs
100 Meter Run
10 Burpees
1 Rope Climb

*Partners run together, but only one works at a time on the burpees and rope climbs.

Stimulus/Focus: This WOD will tax your caridovascular system. Take advantage of the work rest design. Work quickly when it is your turn. Don’t hold back anywhere.

Cool Down: Gymnastics Reps

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