1. Warm up/mobilize
2. Skill
Rope Climbs
3. Strength
Monthly challenge
4. WOD
Endurance
1K Row
Rest 2 minutes
Half Angie
50 Pull ups
50 Press Ups
50 Sit Ups
50 Squats
Must complete all 50 reps before changing movements
Rest 2 minutes
1K Row
CF
AMRAP 20
100m run
75 x star jumps
50 x squat jumps (20/15)
25 x KBS (24/20)
50 x press (20/15)
75 x sit ups
100 x squats
5. Recovery