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
  • Supermans

2. Technique review: the rope climb

3. Endurance Breathing with Coach Jovan

4. Technique review: the midfoot strike

5. "Medusa"

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

Have fun!