Starting and finishing in unison. Great WOD today, gang!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up: 15-10-5
- Hollow rocks
2. Technique review: the rope climb
3. Endurance Breathing with Coach Jovan
4. Technique review: the midfoot strike
In teams of two, for time,
Three rounds for time of
- Run 800m
- X Rope climbs
- Forearm plank
Athlete A runs while Athlete B completes assigned climbs and then does a plank hold until A returns, at which point A heads out on the run and B climbs.
Level III: 5 rope climbs
Level II: 3 rope climbs
Level I: 400m runs focusing on technique, and plank climbs from floor