Warm-up: Coach’s Choice
Strength/Skill: Rope Climbs
WOD: For Time (25 Minute Cap)
21-18-15-12-9-6-3
Kettlebell Swings (1.5/1)
42-36-30-24-18-12-6
Alternating Step Lunges
*One rope climb at each dash*
Teen/Masters RX: 1pood/25#
Stimulus/Focus: This WOD will challenge you. Your legs and shoulders will be taxed when you go to the rope. Work on good mechanics and efficiency when you get there each time.
Cool Down: 3 Rounds
100 Meter Farmer’s Carry (Switch at Turn Around)
15 GHD Extensions
15 GHD Sit Ups