Warm up: Coach’s Choice
Strength/Skill: Rope Climb
Stimulus/Focus: Spend 10 minutes working the skill.
WOD: For Max Reps
30 Minute EMOM
Minute 1: Bike Erg Calories
Minute 2: GHD Extensions
Minute 3: Box Jump Overs (24/20)
Minute 4: D-Ball Up and Overs
Minute 5: Rope Climbs
Stimulus/Focus: Accumulate as many reps as possible at each station. You will go through each one six times. You will enter one total rep count for your score.
Cool Down: 400 Meter Run