Warm-up: Coach’s Choice
Strength/Skill: Rope Climb Skill Work
WOD: Out and Back For Time (25 Minute Cap)
5 Rope Climbs
10 Dumbbell Thrusters (50/35)(35/20)
15 Chest to Bar
20 Burpees
25 Calories on Rower
20 Burpees
15 Chest to Bar
10 Dumbbell Thrusters (50/35)(35/20)
5 Rope Climbs
Stimulus/Focus: A great little out and back. Try to set a steady pace and maintain it on the backside.
Cool Down: 1.5 Miles on the Bike or 800 Meter Run