Warm-up: Coach’s Choice
Strength/Skill: Rope Climb Skill Work
WOD: 10 RFT (20 Minute Time Cap)
2 Rope Climbs
10 GHD Sit Ups
25 Double Unders
Stimulus/Focus: Aim to complete each round in less than 2 minutes. If you are not comfortable with GHDs you can do 20 ab mat sit ups. You can only do GHDs if you complete the other movements RX as well.
Cool Down: 3 Rounds
10 Superman Holds (2-Second Count)
100 Meter Run