Warm up: Coach’s Choice
Strength/Skill: Rope Climb Skill Work: Spend 10 Minutes Working Rope Climb Skills
WOD: Morrison
50-40-30-20-10 reps for time of:
Wall-ball shots
Box jumps
Kettlebell swings
F: 14-lb medicine ball to a 9-foot target, 20-inch box, 35-lb kettlebell
M: 20-lb medicine ball to a 10-foot target, 24-inch box, 53-lb kettlebell
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
Stimulus/Focus: Benchmark time! Complete work in sets you can manage with quick breaks. No time cap, but aim for less than 35-40 minutes. Masters RX: (14/10 wall ball; (1/25#) KB; box steps ups; everyone must step
Cool Down: Athletes Choice