Warm up: Coach’s Choice
Strength/Skill: Rope Climb Skill Work
WOD: For Time (20 Minute Cap)
5 Rope Climbs
10 Alternating Dumbbell Snatch (50/35)(35/20)
15 Alternating Front Rack Lunges (50/35)(35/20)
20 Double Unders
25 Ab Mat Sit Ups
30 Burpees
25 Ab Mat Sit Ups
20 Double Unders
15 Alternating Front Rack Lunges (50/35)(35/20)
10 Alternating Dumbbell Snatch (50/35)(35/20)
5 Rope Climbs
Stimulus/Focus: This a fun little out and back. You’ll use one dumbbell for all weighted movements. Try to do you work unbroken. Focus on efficiency on your climbs.
Cool Down: 3 Rounds
100 Meter Farmer’s Carry (DB from WOD)
*Switch hands at the turn around point
100 Meter Sprint