Warm-up
Spend 2 minutes in Z1
Then, dynamic warm-up
Mobility
Coach led group mobility session
Strength
800m farmers carry with your favorite farmer (70/53#)(53/35#)
Grab a pal and get your farmer on, switch whenever you want.
WOD
“Deep Sea Fishin'”
16 min AMRAP
1 rope climb
20 push-ups
200m run
1 rope climb
20 air squats
200m run
1 rope climb
20 sit-ups
200m run
Then, as if that wasn’t grippy enough, here are some rope climbs. Remember, this one is an AMRAP, so back to the beginning after you finish. Take the time to review the rope climbs and it’s progression. Which one is going to best challenge you. Maybe a rope climb is a goal, how are you going to get there?
