Warm-up: Coach’s Choice
Strength/Skill: Rope Climbs
WOD: 7 Minute AMRAP
7 Dumbbell Push Jerk (50/35)
1 Rope Climb
Teen/Masters: 35/20Stimulus/Focus: All dumbbell work should be unbroken, but challenging. Aim for 6 rounds.
7 Minute AMRAP
7 Dumbbell Squats (50/35)(DBs can rest on shoulders or you can hold them in the front rack position)
1 Rope Climb
Teen/Masters RX: 35/20Stimulus/Focus: All dumbbell work should be unbroken, but challenging. Aim for 5 rounds.
7 Minute AMRAP
7 Dumbbell Thrusters (50/35)
1 Rope Climb
Teen/Masters RX: 35/20
Stimulus/Focus: All dumbbell work should be unbroken, but challenging. Aim for 4 rounds.
Cool Down: 3 Rounds
100 Meter Farmer’s Carry (50/35)
100 Meter Run