WOD
PART 1: Overhead Squat
5 Sets of 5
*Score = Sum Total Load of All 5 Sets
PART 2: “Race to Randy”
Every 4 Minutes Until 75 Reps:
1,000/800 Meter Bike
15 Overhead Squats (75/55)
Max Power Snatches (75/55)
*Time Cap: 20 Minutes
*Score=Time it takes to complete the workout
MOBILITY
2:00 Frog Stretch
AFTER CLASS
Death by Rope Climb:
For Total Reps:
Minute 1: 1 Rope Climb
Minute 2: 2 Rope Climbs
Minute 3: 3 Rope Climbs
…
Add 1 Rope Climb Every Minute
