1/9 Tuesday (Speed/ Pace)

Climbers Warm up

3 rounds of:

30 seconds Sampson stretch on each side

2 ladder climbs

5 Wall climbs

5 Candlestick to stand up

2 peg board climbs

10 wall squats

Skill

Ring dips

WOD

7x

20:40

-Battle ropes

-Ring dips

-Burpee box jump up and over

GoFit

The CrossFit Warm up

3 rounds of 10-15 reps of: 
Samson Stretch (15-30 seconds)
OHS
Sit ups 
Hip ext
Pull up

Skill

Movement standards

WOD

Tabata the following:

-Burpees

-Ring rows

-Battle ropes

-Box jumps