Warm up: hip/quad/hammie mob; 400 m run 2 x: 5 inchworms w/ push up, 10 lunges (tot) w/ arm raise, 5 mb slams, 5 ring rows
Skill Focus: Rope Climbs
--everyone should complete 5 ascents at whatever progression is appropriate for them
ADV—no legs or better yet seated no legs
WOD:
Partner up:
10 min max run for meters
then
10 min max ball slams 20#/14# rx+ 40#/25-30#
Partition as desired btwn partners but only 1 may work at a time
100 weighted sit ups (tot) 25#/15#
Time is called after sit ups are completed
Post meters/#ball slams/time for score
Babita & Billy are Coaches themselves that both practice what they preach. Babita coaches the Lady Terriers basketball at Hillsborough High School while Billy coaches Robinson High School varsity women's soccer. Their already great abilities combined with CF training have taken both teams to higher levels!
