Warm-Up: Coach’s Choice
Strength/Skill: Rope Climbs: Spend 10 minutes working the skill to find your progression.
10 Minute Team AMRAP: Complete as many rope climbs as possible as a team in 10 minutes. Only one person works at a time.
Stimulus/Focus: You will be placed into groups depending on class size. One person will work at a time. It will be like a round robin or follow the leader event. One person climbs, then the next, then the next, etc. Your score is your teams total reps. Mark your board after each climb/progression.
WOD: For Time (No Time Cap)
1 Minute Handstand Hold
50 Ab Mat Sit Ups
1 Minute Handstand Hold
40 Ab Mat Sit Ups
1 Minute Handstand Hold
30 Ab Mat Sit Ups
1 Minute Handstand Hold
20 Ab Mat Sit Ups
1 Minute Handstand Hold
10 Ab Mat Sit Ups
Stimulus/Focus: The HS holds are completed against a wall. If you cannot hold the entire minute you can accumulate the minute in separate sets. If you cannot get inverted you can complete a plank or pike hold.
Cool Down: 3 Rounds
5 Ring Rows
20 GHD Extensions