201217 - Throwback Thursday

QOTD - Favorite barbell movement?

WARM UP - 
Jog in Place
Walking Lunge
Broad Jump
Single Arm Russian KB Swing

MOBILIZE - Wrist Stretches

COACH PREP - Foot Lock Practice
(For people who are already good at climbing…
either work on legless, DU, or mobilize)

WOD -
(A: Competitor)
EMOM 14:
1 - 1 Rope Climb
25 Double Unders
2 - 15 American KB Swings 70/55

(B: Performance)
EMOM 14:
1 - 1 Rope Climb
15 Double Unders
2 - 20 American KB Swings 55/35

(C: Fitness)
EMOM 14:
1 - 4 Scaled Rope Climbs
30 Single Unders
2 - 20 American KB Swings 35/25
OR 25 Russian KB Swings

BUY OUT -
4 Rounds of
:20 Suitcase Hold
:20 Front Rack Hold
:20 Overhead Hold