(Mobility/Fun/Gymnastics Skill/Short Metcon)

Warm-up: (7 Min.)
Partner Med-Ball Toss

Fun: (6 Min.)
5 Min Agility Course

NOTE: Keep Med-ball toss short and try and have course set-up before they are done so you can flow right into agility.

Skill: (7 Min.)
Rope Climbs

NOTE: Review two primary wrap styles - I call them toe-hook and heel hook. Have beginners practice from boxes and veterans should try both techniquest to see what suits them best. Use this time to introduce the rope-pull-to-stand - it works better to start that movement from the top, so they first lower themselves, keeping hips off ground as long as possible, then they pull them selves up from there to complete the rep.

Workout: (40 Min. with set-up and movement review)
For time...
5 Rope Climbs (15' or 12' from ground)
75 Thrusters (75/55)
50 Ring Dips
5 Rope Climbs
50 Overhead Squats (75/55)
75 Sit-ups
5 rope Climbs
30 Min. Cap

Main Site WOD: 8/28/17

NOTE: This workout could be pretty variable in length so alot for 20 to 30 minutes. To alleviate congestion on ropes have people start on different moveemnts, and non-prescribed athletes should considtaer breaking up long sets of Thrusters, Dips and OHS with some rope climbs mixed in.

3 Rounds of...
3 Rope Pull-to-stand
15 Thrusters
10 Box Dips
15 Light Overhead Squats
15 Sit-ups