BRING LONG SOCKS!
Warm Up
Coach’s Choice
Skills
Rope Climbs
WOD
Teams of 4 – Conga Line Style
20 min. AMRAP
10 Russian KB Swings (70/53)
10 Ab Mat Sit Ups
1 Rope Climbs
Athlete 1 will start on Russian KB Swings. When they are done, they will move to Ab Mat Sit Ups. Athlete 2 will then begin Russian KB Swings but can’t move on to the situps until athlete 1 has completed. Athlete 3 can’t move on to kbs until athlete 2 has moved on to sit ups. Continue this way to complete as many reps as possible in 20 minutes.
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Travel WOD
10 Rounds
10 Russian DB Swings
10 Sit Ups
3 Pulls from seated position to standing using towel
