This guy right here: Coach Pat puts heart and hard work into everything he does.

Happy Birthday to YOU, Pat! You are the real gift to us though


Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up A: 100 double-unders (5 min)

2. Technique review: the rope climb (10 min)

3. "Ragnarök In/Out" In teams of three, AMRAP 20:

  • Burpees
  • Rope climbs

Two athletes work while one athlete rests. There is no specific rep count per round. Athletes do as many rope climbs as they can safely perform per round and then switch out. Athletes rotate as desired. Score is burpees/rope climbs.

LIII: as written LII: burpees and rope climbs as appropriate. LI: five rounds of 8 box burpees, 4 rope climbs, not for time

4. Review, as a group, the mobilizations for November. (20 min) Have fun!