Bring your high socks or long pants for rope climbs!!
Warm up : 3 rounds
250 m row
1:00 sit ups
1:00 lunges
1:00 stairs
1:00 plank
1:00 mobility
Skill: 10 min
Rope climb practice
* do mobility in between
WOD
200 m intervals x 8 with :90 rest
WOD 2
3 rounds
10 sit ups
10 superman
10 squats