Warm Up: 2 min of Jump Rope, singles or dubz; 10 goblet squats, 10 swings, 5 chin ups, 10 Spiderman crawls
Skill focus: Rope climbs (teach newcomers about different ‘wraps’ or going from the ground and pulling themselves to standing, legless/weighted/from seated for advanced) and sledge slams.
WOD:
10 minute AMRAP:
1 rope climb or 10 ring rows
20 sledge slams
30 mountain climbers
Rest 3 mins
THEN
3 min max toes to bar (or V-ups, for scaling)
