Warm up: Coach’s Choice
Strength/Skill: Rope Climb
10 Minutes to Work the Skill
Stimulus/Focus: Spend this time learning the technique or working efficiency. If proficient at climbing, use this time to work seated or legless climbs.
WOD: Eight 4-Minute Rounds
*Complete the work then rest the remaining time. You’ll rotate through each of these two times.
WOD 1:
200 Meter Run
20 Toes to Bar
WOD 2:
20/15 Calorie Bike Erg
3 Rope Climbs
WOD 3:
20/15 Calorie Row
20 Handstand Push Ups
WOD 4:
18/12 Calorie Assault Bike
40 Double Unders
Stimulus/Focus: Sprint time! Go as fast as you can throughout each workout to give yourself some time to rest before the next one starts.
Cool Down: Tabata Superman Holds (20 Second Hold)