In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: 20 min

Performance: Work to a heavy set of 3
Fitness: warm up and then, for 10 minutes EMOM – do 2 DLs (at about a 6/10 perceived exertion) and 10 Russian (heavy) KB Swings

Part 2 – Conditioning: “Belly Button”

Performance: AMRAP 14 min of –

  • 9 BW Deadlift
  • 21 KB Swing (32/24k)
  • 15 V-ups
  • 2 Rope Climb or 2 MUs

Fitness: AMRAP 14 min

  • 9 Deadlift or 15 Sumo Deadlift with KB
  • 21 KB Swing
  • 15 Sit-ups
  • 3 Rope Progressions

Click here to sign up for today’s class.

Tim

New member Tim crushing the rope climbs!