Warm up:
3x
200m
10 Air squats
10 SPT
10 ring rows
Skill:
Rope climbs, teach the assisted rope climbs as well
(RC will be in WOD on Thursday)
MetCon:
400m run buy in (200m for JV)
3rds:
10 OHS
5 burpees over bar
400m run buy out (200 for JV)
If time left:
Varsity: 2x10 hip ext
JV: 2x10 GM with PVC or training bar
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