Warm-up: Coach’s Choice
Strength/Skill: Rope Climbs
WOD: 20 Minute AMRAP
10 Burpees
1 Rope Climb
Stimulus/Focus: This is meant to be a grind. Focus on efficient rope climbs. Keep a steady pace on burpees. Aim for at least 10 rounds.
Cool Down: Pull Up Program
-6, 5, 4, 3, 3
*4, 3, 2, 2, 1