Skill:
A.) Divide class into 2 teams (or 3 teams if big class, no more than 4 to a rower) – this is going to be up to the coach, make it fair!
COMPETITION! Max Cals in 8 mins for team score. Team decides strategy.
Losing team(s) does 20 burpees >:]
B.) Rope climb review 5 minutes
WOD:
2 Rope Climbs 6 Rope Up + Knee Raise + Rope Down 20 Ring Rows
20 Russian Twists total 45#/25#
12 OH Alternating Lunges total 45#/25#
AMRAP 12 minutes
Post-WOD:
Skill/weakness of choice to work on for 5 minutes. Here are some common ones: double unders, pull ups, handstands, muscle ups, HSPU
Score: Rounds + Reps
A.) Divide class into 2 teams (or 3 teams if big class, no more than 4 to a rower) – this is going to be up to the coach, make it fair!
COMPETITION! Max Cals in 8 mins for team score. Team decides strategy.
Losing team(s) does 20 burpees >:]
B.) Rope climb review 5 minutes
WOD:
2 Rope Climbs 6 Rope Up + Knee Raise + Rope Down 20 Ring Rows
20 Russian Twists total 45#/25#
12 OH Alternating Lunges total 45#/25#
AMRAP 12 minutes
Post-WOD:
Skill/weakness of choice to work on for 5 minutes. Here are some common ones: double unders, pull ups, handstands, muscle ups, HSPU
Score: Rounds + Reps
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