Warm-up: Coach’s Choice
Strength/Skill: Rope Climbs
WOD: 4 RFT (30 Minute Cap)
100 Meter Run
1 Rope Climb
50 Double Unders
25 Burpees
Stimulus/Focus: This is a great little gasser. Push hard in each movement. Try to keep each round about the same amount of time as the previous.
Cool Down: 100 Flutter Kicks