Warm up: Coach’s Choice
Strength/Skill: Rope Climbs
WOD: Twelve 3-Minute Rounds
A) For Time
200m Run
10 Burpees
1 Rope Climb
B) For Time
500m Bike Erg
10 Burpees
1 Rope Climb
C) For Time
250m Row
10 Buprees
1 Rope Climb
D) For Time
15 Assault Bike Calories
10 Burpees
1 Rope Climb
Stimulus/Focus: This will be a cardio grind. Strive to have 30-60 seconds to rest each round. You will rotate through the four workouts three times each. You will have a separate time for each one.
Cool Down: Tabata Russian Twists