Monday, June 29

Warm-up

Run 400 meters

Hold bottom of squat for 1 minute

10 pvc pipe pass throughs

10 PVC pipe Overhead squats

10 Sotts presses

10 PVC pipe Thrusters

10 pull-ups

Practice rope climb technique

 

Lift:

Overhead Squat 5×65%, 5×75%, 5×85% + reps

 

WOD

AMRAP 15 Mins:

2 Rope Climbs

20 Thrusters

Run 200 m

 

L1-choose weight and rope climb mods (suggest pulling from lying down to stand)

L2- 95/65bs climb with feet

L3- 115/85lbs climb with no feet

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