Warm-Up:
Ski 500m
20 Burpees as fast as possible
WOD:
I. 6 Sets:
Jerk Cluster – 1.1.1.1
*Rest 4 minutes between sets
II. 5 Intervals:
Prowler Push – 45 sec @ 100% sprint/push effort
Rest Walk 4:15 between attempts
Scaling options for all ability levels will be provided for by your coach
Competitors:
After the WOD-
For Time:
15 Leg-less Rope Ascents – 20′
*Athletes must be cleared by the coaching staff in order to follow the Competitors Program. Please contact [email protected] for more information.