Warm up
The complex
3 minute jump
rope complex
10 singles/ 10
singles as fast as possible/ 10 singles/ 10 double unders
2x
-Push up complex
(5 close/ 5 shoulder with apart/ 5 ultra wide)
-Pull up complex
(5 close/ 5 shoulder with apart/ 5 ultra wide)
-Mid section
complex (5 tucks/ 5 v-ups/ 5 Hollow rocks)
-Posterior
complex (5 superman/ 5 super rock/ 5 good morning)
-Stationary lunge
complex (5 forward lunges/ 5 lateral lunges/ 5 reverse lunges)
Skill
Yoke walk &
rope climb
TEAM WOD
In TEAMs of 3 complete the following
20 minute AMRAP
60m yoke walk
6 rope climbs
6 rope climbs
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