WARM UP:
400 M. Run
10 Walking High Knee Holds
10 Walking Flamingo’s
10 Walking Lunges
10 Inch Worms
10 Side Lunges
10 High Kicks
Then:
Mobility
WIN
SKILL / LIFT:
Warm up WOD Movements
WOD: (Teams of 4)
800 M. Team Run
16 Rope Climbs
50 HSPU
75 Squat Snatch (135/95) (115/75)
50 HSPU
16 Rope Climbs
800 M. Team Run
FIT
SKILL / LIFT:
Warm up WOD Movements
WOD: (Teams of 4)
800 M. Team Run
10 Rope Climbs
75 S2O (75/55) (65/45)
75 Burpee Box Jump Over
75 S2O
10 Rope Climbs
800 M. Team Run
*Sub. Rope Climbs for Seated Rope Pully Accordingly.
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