Warm Up
Coach’s Choice

Rope Climb

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.


Travel WOD
Run 3 miles.  Every 5 min. complete:
10 burpees
10 squats
10 push ups