4/10/18 – 180410

Group Warm up 

Group Mobility 


Skill – 15 minutes learning rope climbs! The coach will lead the athletes through progressions. 


WOD ( Workout of the Day ) 

For time: 

21 – 15 – 9 

3 – 2 – 1 

Push press – RX+ 135/95lb / RX 95/65lb 

Rope climbs – RX+ legless 

* 21 push press then 3 rope climbs, 15 push press then 2 rope climbs etc.. 


EXTRA: 10 minutes smashing your quads – 5R/5L 

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