WOD NOTES:
Make sure to bring your long socks today. The rope is a great tool to increase upper body strength and stability. The various leg wraps will be practiced today to gain some confidence with future efforts.
Fitness and Performance 
10 minutes
Rope climb skill work
4 sets
30 on: 30 off
Hollow hold
Russian twist
Plank hold
DU
Sport
10 minutes
HS skill work
8 minute AMRAP
15 Wall balls 30/20
12 GHD Sit ups
9 KB swings 32/24
