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