Saturday, April 27th 2024

WARM UP

30 Bar Taps

10 Kip Swings

30 Bar Taps

6 Strict Leg Raises

MOVEMENT/MOBILITY –

:30/:30 Tricep/Lat Stretch on Rig

:30/:30 Chest Stretch on Rig

:30 calf stretch / side

*grab 2 5-10# plates (alternate with partner if needed)

2x

8 lateral raises

8 front raises

8 reverse flies

4 cuban press

8 curl to press

:30 forward fold

PRIMER (before metcon)

2-3 min to practice rope climb footwork

SKILL WORK

EMOM x 10

-5-15 TTB

-20-50 Double Under

*This is meant to be a lower intensity skill piece. building volume in numbers you can hit consistently

PARTNER WOD

For Time (25min CAP)

3x

1000m Row

40 Push Press @ 95/65

6 Rope Climbs

NOTES Barbell needs to be a light weight, should be able to hold fairly larger sets

MODIFY 3 Rope Climbs – 2 reps OR 5 rope get ups