Skill: 8 min EMOM
100M Sprint
WOD:
3 Rope Climbs
30 KB Goblet Lunges total 53#/35#
30 KB Swings 53#/35#
3 RFT
15 minute time cap
Note: Stagger if a big class
Rope Climb sub: 6 up downs + 6 knee raises --> 30 ring rows
Score: EMOM rounds completed/time or time cap + unfinished reps
100M Sprint
WOD:
3 Rope Climbs
30 KB Goblet Lunges total 53#/35#
30 KB Swings 53#/35#
3 RFT
15 minute time cap
Note: Stagger if a big class
Rope Climb sub: 6 up downs + 6 knee raises --> 30 ring rows
Score: EMOM rounds completed/time or time cap + unfinished reps
Image
Image
Image
Image
Image
