Warm up: Coach’s Choice
Strength/Skill: Rope Climb Skill Work
WOD: 30 Minute AMRAP
400 Meter Run
40 Double Unders
40 Alternating Bodyweight Lunges
40 Ab Mat Sit Ups
4 Rope Climb
Stimulus/Focus: Find a pace and keep moving. Thirty minutes is a long time domain! The run counts as one rep. If you get out the door before time expires, go ahead and finish the run and count the +1 rep. Aim for four rounds.
Cool Down: Tabata Superman Holds