Coach’s choice

Wod prep 
Practice the kettlebell bench press and rope climb

Oh Mamma

Teams of 3 or 4. One person works while the others rest.

3 Rounds:
3 minutes at each station:
Rope climbs (15 ft)
Hand Release push-ups
Box Jumps (20″)
Bike for Calories

*Your score is your total reps per round.

*There must be a spotter on the KB bench at all times. Scale load as needed.

*Teams must use the same bike. Switch up seat heights as needed.

Options for rope climbs:
-12 ft climb
-3 rope pulls equals 1 rope climb. Scale rope pulls to 2:1 or 1:1 if needed
-Cargo net climbs

Post Wod
Foam roll for 5 minutes