Role to Support

Sep 13th, 2014

Category: Competitor

Role to Support

Hanson

Hanson

Warm-up
With the class

Skills
Sleds
Legless Rope Climbs

WOD (35 minutes)
Teams of 3
Complete 12 -15ft legless Rope Climbs (2 people may work at a time)

As a team run 600m (1 loop finishing at the 200m line)

Then Sled push (90,45)
*Each member should push the sled 50m 8 times

Once complete run as a team (the long way) back to the gym

Complete 12 – 20-ft Rope Climbs (2 people may work at a time) using your feet

Ca$HOut – Handstands and Handstand walking and rolls to support