In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance & Fitness: 7 sets of 3 reps of Strict Press climbing in weight

Part 2 – Conditioning: “Boise”

Performance: AMRAP 12 min, ascending ladder (2-4-6-8-10…etc) of –

  • Shoulder to Overhead (115/75lb)
  • 3x Sit-ups (6-12-18-24-30…etc)

*100m shuttle run between rounds

Fitness:

AMRAP 12 min, ascending ladder (2-4-6-8-10…etc) of –

  • Shoulder to Overhead @ 6RPE
  • 2-3x Sit-ups

*100m shuttle run between rounds

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