Warmup
Roxanne
1 min Pec stretch
30 PVC pass thru
15 around the world PVCs on each side
20 OHS with PVC
Skills
Rope Climbs
3-5 per person depending on class size
RX – touch the beam. Scaling options – 3 pulls or 3x sit on the floor with legs straight and pull yourself up to standing.
then
Warm up to weight you will use for the WOD (5-10 mins)
WOD 1
NOT YOUR AVERAGE ISABEL
30 Hang Squat Snatch 61//43
at the start of every minute, complete 3 burpees
(start the wod off with 3 burpees)
rest 3 mins
WOD 2
1.1KM TIME TRIAL
Fastest Run Around the Block
Core
Accumulate 90 sec of L sit hold
