Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Technique Review: The Rope Climb
2. Warm-up: 21-15-9
Thrusters with empty bar
3. 🌬️🌎”Sky is the Limit”🌏🌬️
In teams of three, for time:
45 Rope climbs
150 Thrusters 115/73
This is a chipper, only one athlete works at a time. Divide reps evenly between athletes but reps can be broken up as teams seem fit.
LIII: as Rx’d
LII: 30 Rope Climbs, Sub plank climbs as appropriate. Thrusters @75/53 or scale as needed.
LI: athlete is responsible for 8 plank climbs, 30 Thrusters, 1000m Row.