Warm-up
Spend 2 minutes in Z1. Focus on good movement patterns!
3 rounds
10 OHS w/PVC
5 pull-ups
10 push-ups
Mobility
2 rounds
10 spidermen
5 inchworms
Skill/Strength
Review the rope climb, see connection between that and hanging knee tucks.
3 rounds
20 weighted sit-ups
20 Russian twists
WOD
“Controller”
3 min AMRAP
1 rope climb
300/250m row
ME wall balls (20/14#)
Rest 1:00; x3
*score is number of wall balls
