So today is coach Michele’s last day. She will only be here for the AM sessions, so please try to be here early if you can and give her a nice send off.

AMRAP 25 team WOD(3 athletes per team)
run 400 with a med ball@20/14
1 rope climb
5 thrusters@115/80
30 double unders

Partner 1 will run 400 meters while partner 2 and 3 do an AMRAP of 1 rope climb, 5 thrusters, and 30 double unders. Once partner 1 comes back, partner 3 will go out on the run and partner 1 and 2 will do the AMRAP. When 2 of the team members are doing the AMRAP one will start with the thrusters while the other starts with the rope climb. The athete who comes back from the run will start at the movement their partner going out on the run finished with.

Scaling options:
rope climbs – 5 pull-ups
Thrusters – 95/65, 75/55, 65/45(If you have issues with mobility for thrusters you may use dumbbells)
Double unders – 60 singles
Run with med ball – 15/13, 13/10, no-ball




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