Warm-up
Coach’s choice
WOD Prep:
Skill: Rope climbs
WOD:
5 rounds for time of:
15 KB thrusters(53,35)
50 double-unders
3 rope climbs
*Select a weight that allows you to finish all rounds of thrusters in no more than 2 sets.
*If your double-unders are not consistent, start each round with 2 max-rep sets, then finish the round with single-unders.
*If you are able to achieve a partial rope climb, start each set with one climb and finish with lay-to-stands rope pulls
Option 2:
5 rounds for time of:
15 KB thrusters(35,26)
50 double-unders
2 rope climbs
Option 3:
5 rounds for time of:
10 KB thrusters(26,18)
50 single-unders
3 lay-to-stand rope pulls
Post WOD
Foam roll IT bands 2 minutes per side.
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