Warm-up: Coach’s Choice
Strength/Skill: Rope Climb Skill Work: Find a progression.
WOD: For Time (30 Minute Time Cap)
500-400-300-200-100
Meter Run
50-40-30-20-10
Kettlebell Swings (1.5/1)(1/25#)
5-4-3-2-1
Rope Climbs
Stimulus/Focus: Push hard on the run, complete the KB swings in 2-3 sets each time, and focus on efficiency on the rope climbs.
Cool Down: 400 Meter Walk