Saturday, 16 September, 2017

Workout of the Day:

Warm Up:

In teams of 3-4, run 400 m single file with a med ball, passing the ball backward until it reaches the last person, who will then run to the front of the line and continue

10 synchro squats

10 synchro burpees

10 synchro hanging knee raises

Skill:

Rope Climb Foot Work

WOD:

For time:

5 Rope Climbs

30 Wall Ball

15 Pull Ups

3 Rope Climbs