Warm up: Coach’s Choice
Strength/Skill: Rope Climb: Spend 10 minutes working the skill.
WOD: For Time (20 Minute Time Cap)
50-40-30-20-10
Kettlebell Swings (1.5/1)(1/25#)
Ab Mat Sit Ups
5-4-3-2-1
Rope Climbs
Stimulus/Focus: Complete the KBs in big sets. Go unbroken on ab mat sit ups. Work on efficiency on the rope climbs.
Cool Down: 3 Rounds
10 Goblet Squats
100 Meter Run