200m row/run/ride/erg

Up & back lunge walks and spidermans

5x Mountain Climber Compl.

Air squats and squat rocks

Banded shoulder activations

DB snatch pulls (shrug), high elbows & snatches (light to heavy)

 

Skill Development

Rope Climbs

 

Technique Development

10 minutes

 

· Feet positioning/locking

· Arm pull ascending and descending

 

 

WOD

 

24 Minute AMRAP

 

·   2 Rope Climbs

·   10 Dumb-bell Snatches Alternating arms

·   10 DB Overhead forward Lunge Steps

·   10/8 Calories

 

Stimulus:

·   Pace for Consistent Unbroken Sets

·   Fast recovery between each set