Tuesday August 16, 2016

(Practice / Phosphogenic 1-10 sec bursts)

Warm-up & Extra Mobility Work (15-20 min)

Skill & SOD

Rope Climb Play and Practice (12 min) (RX athletes 3-4 sets of 1 rope climb)

WOD

Reverse Tabata These (10 sec work – 20 sec rest)
Tabata #1: Hang Snatch (power or squat) (55-65%)
Rest 2 min
Tabata #2: Burpee to Plate (SPEED!)

Post WOD Mobility Work