Warm-Up: Coach’s Choice
Strength/Skill: Split Jerk
1 x 1
Stimulus/Focus: Use 12 minutes to get AHAP.
Split Jerk: 10 x 1
Stimulus/Focus: Complete one rep at 90% from today’s heaviest every minute on the minute for ten minutes.
WOD: 4 x 3 Minute AMRAPs (1 Minute Rest)
20/15 Calories
Max Rope Climbs in Remaining Time
*Complete one round on the rower, one on the assault bike, and one on the bike erg.
*Score is total rope climbs.
Stimulus/Focus: Complete your calories as quickly as possible to give you time at the rope. Work efficiency on your rope climbs.
Cool Down: Tabata Handstand Holds