-Warm Up-


Dynamic Warm Up


-Strength/Skill-

 

EMOM  6 MINUTES

MIN 1 - 7 Deadlift*

MIN 2 - 15 Double Unders + 1 Rope Climb

*Start moderate and build to workout weight 

-WOD-

 

4 RFT

70 Double Unders 

7 TNG Deadlift (AHAP)

2 Rope Climbs



COOL DOWN 


FOR RECOVERY


2:00 Banded Hamstring Stretch (L)

2:00 Banded Hamstring Stretch (R)

10 Slow Reps of Down-Dog to Up-Dog