Thursday 4/5

WARM UP

3 rounds:
10 goblet squats
10 meter toy soldiers
10 hollow rocks

SKILL

L sit holds
Accumulate 3:00

WORKOUT OF THE DAY 

3 rounds for time:
7 rope climbs
21 back squats

RX: (135/95) (185/125) (225/155)
55+: (75/55) (105/75) (135/95)
Lv2: (185/125) (225/155) (275/185)

*Weight increases each round.  Weights may be loaded on a rack and athletes may share stations if necessary. 20:00 time cap.

ANYWHEREX

SKILL

Double under technique
10:00 practice

WORKOUT

EMOTM 30:00
1: 5 deadlift
2: 10 box jumps
3: 20 abmat situps