WOD 1
Rope Climb tekkers
*10 Min Cap
WOD 2
In pairs complete:
500m Row/Ski/Run EACH
While p1 is row/ski, p2 AMRAP Rope Climbs
SWITCH
750m Row/Ski/Run EACH
While p1 is row/ski, p2 AMRAP Over Unders
SWITCH
1000m Row/Ski/Run EACH
While p1 is row/ski, p2 AMRAP KB Swings @ 24/20
SWITCH
*score= time/reps
*20 min cap
ADDITIONAL WORK
45 mins before class:
For time
150 Single Under
150ft HS Walk
50 Weighted Step Ups @ 15/10s – 20”
75 Double Unders
40 Weighted Step Ups
25 Triple Unders
25ft HS Walk
30 Weighted Step Ups
*Use a db or kb in each hand for the step ups.
*attempts can count towards triple unders