Thursday 6.24.21

Warm-up:

Coaches Choice

Prep:
Rope Climb Drills

Workout:

5 Rounds
3 Rope Climbs
21 Box Jumps
15 Weighted Sit-ups
9ea Alt. Pistols

Rx’d:
24″/20″ Box
35#/20# Weighted Sit-up

Rx’d+:
30″/24″ Box
50#/35# Weighted Sit-up

Scaled:
Rope Climb Mods:
Jumping Rope Climbs (12),
Australian Pull-ups (12)

Mods for BJ and SU:
15 Box Jumps or Step-ups
25 Sit-ups (no weight)

Pistol Mods:
9ea Pistols from Box, Rings, or Rig,
Air Squats (36)

If needed…Reduce Rounds to 4

Notes:
Athletes will stagger station start
If two athletes are on a rope, alternate reps
[35min Time Cap]