Warm up: Coach’s Choice
Strength/Skill: Rope Climb Skill Work: Spend 15 minutes practicing the skill.
WOD: For Time (20 Minute Cap)
25 Air Squats
20 Slam Balls (30/20)(20/15)
15 Pull Ups
10 V-Ups
5 Rope Climbs
10 V-Ups
15 Pull Ups
20 Slam Balls (30/20)(20/15)
25 Air Squats
*At the top of each minute complete 3 burpees.
Stimulus/Focus: Complete the burpees as efficiently as you can in order to have as much time in the minute to work on the prescribed reps as possible. Your score is the time it takes you to complete the out and back workout.
Cool Down: 400 Meter Run