February 1, 2018

​A. 30 minute EMOM of Double-Unders, Rope Climbs, and Wall Ball ShotsEvery 2 minutes for 30 minutes (5 rounds):
Minutes 1 - 2

1. 100 Double-Unders

Minutes 3 - 4

1. Max Rope Climbs 12 feet

Minutes 5 - 6

1. 30 Wall Ball Shots @ 20/14 lbs

Coach's Notes:
max reps in 1 minute

B. 12 minute EMOM of Farmers Walks, Toes to Bars, Pull-Ups, and Bumper Plate Hip Thrusts
​Every minute for 12 minutes (3 rounds):
Minute 1

1. Farmers Walk 120 meters @ 24/16 kg

Minute 2

1. 12 Toes to Bars

Minute 3

1. 12 Pull-Ups

Minute 4

1. 12 Bumper Plate Hip Thrusts @ 55/35 lbs

Coach's Notes:
perform gymnastics as strict on all movements