Brett and Todd. Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. EOMOM 8, odd minutes: 2 wall walks or 10′ handstand walk, even minutes, 15 sec L-sit on even. If you beat 15 seconds last time, try 20.
2. Technique review: the rope climb.
3. "Jim Harrison" In teams of three, for time, 45 Rope climbs 150 Bench press Row 6000m
Competitors: bench press @ body weight CrossFitters: 60 % of your bench press 1RM Novices: scale as appropriate.
Teams can break up reps as they see fit. Wear your tall socks. Have fun!