Warm-up: Coach’s Choice
Strength/Skill: Rope Climb Skill Work
WOD: For Time (16 Minute Time Cap)
25 Burpees
20 Ab Mat Sit Ups
15 Ring Dips
10 Alternating Dumbbell Snatches (50/35)(35/20)
5 Rope Climbs
10 Alternating Dumbbell Snatches (50/35)(35/20)
15 Ring Dips
20 Ab Mat Sit ups
25 Burpees
Stimulus/Focus: Work on rope climb efficiency while fatigued. Complete each movement unbroken or in two sets.
Cool Down: 3 Rounds
5 Assault Bike Calories
5 Chest to Bar Pull Ups