180517 - “Rope-a-Dope”

Pre Class Mobility:

Bicep Barbell Smash

Front Rack PVC

Warm up:

Cardio

Barbell Warm up

Rope Climb Skill

Dry Run

WOD: 16 min AMRAP

Rx & Sport:

3 L-Sit chin-ups

3 Thrusters (165/115)

200M Run

*add 3 L-sit chin-ups and 3 thrusters each round.

Scaled:

10 Ring Rows

6 Dumbbell Thrusters (25s/15s)

200M Run

*add 10 Ring Rows and 6 Thrusters each round.

Mobility:

Couch

Lat Band