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
