12:00 Skill Work
Choose a few skills and movements that you would like to focus on today. Some of you may just want to put some time on the rower and earn your dinner tonight, you pick your focus you have 12:00 good minutes.
KB Circuit (Choose your own load)
3- 5 Rounds, rest :30 between rounds
12 American Swings
6 Russian Swings
100 Jumping Jack
5 Rounds is RX.
Time Cap 20:00
3x:30 Prone Cobra
Rope Climb and Monkey Bar Practice and attempts. Do this while you are fresh…if you are not comfortable working on this sub up downs on the rope for climbing and work on pull ups rather than monkey bars attempts.
3 Rope Climbs
3 Monkey Bar Attempts or Crosses.
Split up and take turns.
Pull Up work to Sub Monkey Bar…6-1 Ladder Strict Pulls, take turns with a partner.
5 Rounds, rest :30 Between rounds.
100m Row or :30 Bike or 30 Double Under
10 Lateral Hops over Bulgarian Bag
10 Sit Ups
10 OHS with Bulgarian Bag
10 yard Broad Jump w/Bulgarian Bag on Back
10 Bulgarian Bag Clean
time cap 20:00
Row 500m EP
9;30 WOD and Daycare at Holladay