Coached Classes
- First Class at 7:00a (only class for Wednesday)
Warm-Up
- Row 500m
- 20 Leg Swings
- 20 Side to Side Leg Swings
Click here: to see Demo Leg Swings and Side to Side Leg Swings. - 10 Spidermans
- 20 Abs
3x:
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats
Skill and Drills
WOD: 3 Rounds for time:
- 50 Box Jumps (24/20)
- 2 “15 feet Rope Climb
- 50 Jumping Pull-ups
Scale the box jump height accordingly. If needed move to step-ups. If you cannot complete rope climbs sub 20 strict pull-ups or 20 band strict pull-ups. Measure the jumping pull-ups so that you have a slight bent in your elbows at the standing position.