30 Clean & Jerks 61/43kg
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

Honoring a local hero on this Veteran’s Day. With a longer time domain today, we want athletes to pick a variation on the rope climb that they are already comfortable completing. Unfortunately, today does not line up well to spend a significant amount of time teaching. The goal is to make sure that athletes are warmed up and have the right loading and variation for them to get the best workout possible. Weight on the barbell should be something that they could cycle for 12-15 repetitions unbroken when fresh. If unable to run, complete one of the following:

2k Row
100/70 Calorie Assault Bike

This whole workout, as well as the run substitutions can be tailored to individual athletes. Looking to complete this in under 40 minutes. Each run substitution should take athletes anywhere between 7-10 minutes.