Group: Zombies
Butt Kickers
Side Shuffles
Karaokes
Flamingos
10 Bird Dogs
10 Scorpions
Review: Rope Climbs
WoD: For Time
400m Run
5 Rope Climbs a/b) x3 progressions
2 x 20’ Prowler Push (90/65) a) 75/55 b) 55/35
4 Rope Climbs
400m Run
3 Rope Climbs
2 x 20’ Prowler Push
2 Rope Climbs
400m Run
1 Rope Climb
Coach’s Notes: This is a grinder. Keep your pace consistent and the rests between climbs manageable, but not overly long.
MOB: Roll Posterior and Lats