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  • WOD / Blog
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Posted on August 21, 2024August 17, 2024 by pwsadmin

22 August 2024

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

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