No babysitting today. Joelle is on vacation. Babysitting will resume Next Saturday, June 29th.
Warm-up
Grab a heavy KB (2/1.5)
0:45 on: 015 rotate
Burpees
Ring Rows
Kb Stiff Legged Deadlifts
Inchworms
Burpees
Pull Up Hang
Heavy Russian Swings
Downward Dog
Skills
Rope Climbs
Stones
Mobility
Forearms
WOD
4 Rounds
535m Run (1 loop)
3 Rope Climbs
Sandbag over the Shoulder (140,90)*
(10-8-6-4)
*scale stones to assorted weights
Level 3- 2 Rope climbs
Level 2- 1 rope climb/10 ft climb?
Level 1- 5 Strict Pull-ups/10 ring rows?
ADV – Short Rope; (190/120)
Extra Work
12-9-6
Front Squat 185/125
Handstand walk 75’ after each set
Scale to 155/105 and
HS to 50’, 25’ or 4 Wall Climbs