Warm up: Coach’s Choice
Strength/Skill: Rope Climb
WOD: 4 RFT (30 Minute Time Cap)
400 Meter Run
40 Alternating Lunges
40 Ab Mat Sit Ups
4 Rope Climbs
Stimulus/Focus: Push hard on the run. Complete the lunges and sit ups without breaking. Focus on efficiency on the rope climbs.
Cool Down: 4 Rounds
10 GHD Extensions
10 Air Squats