Strength volume today is totally up to you as an athlete.  Aim to complete 4 sets of each movement in the 15-20 minutes allotted for it.  Consider scaling rope climbs to non-legless, or rope pulls.  Scale ring dips to box and band variations.  Our conditioning piece is a sprint workout use a manageable load for the front squats and move FAST!

*coaches note – sprint WOD, please make sure all athletes have their own rower, consider going with two heats if time allows.

Strength

Take 15 minutes to alternate between

A.  Legless Rope Climbs

B.  Ring Dips

Conditioning

21-15-9

Front Squats (135/95)

Kettlebell Swings (53/35)

Calorie Row