Saturday, April 30th, 2022

WARM UP

2 Sets

-200m Run

-10 Air Squats

-10 Ring Rows

then

Coach Led Hip Flow and Rope Climb Practice

PARTNER WOD

In Teams of 2 For Time or as an Individual

1200m Run (relay in 200m increments)

120 Wallballs (20/14) (Rx+30/20)

12 Rope Climbs

800m Run (200m increments)

80 Wallballs

8 Rope Climbs

400m Run (200m increments)

40 Wallballs

4 Rope Climbs

*Individual version… cut numbers in half

RECOVERY
3:00 Cool Down Ride of Bike

1:00 Spiderman Lunge Hold

Lacrosse Ball Roll Biceps and Calves