Tuesday, July 27

Warm-Up:

500 m row

5:00 of:

:30 PVC Pass Through

10 PVC Thruster

10 Pushups

10 Ring Rows

:30 Hip Swings

Skill:

Rope Climb & Legless Rope Climb

Strength:

Overhead Squat 8-8-8

WOD:

w/Partner

AMRAP 10

Rope Climb/ Post Run

• 1 partner accumulates rope climb (4 rope lowers) reps while 1 partner runs post run.

• Partners switch tasks when runner returns to rope.

• Teams earn 10 points for each completed post run and 3 points for each rope climb.

Cash Out:

Accumulate as many hollow hold seconds as possible in 3:00. Max score possible = 180. 

Mobility:

Foam roll back

IT Band