Friday Rope Climb
Grip pull up and rope climb Skill: Rope Climb 10:00 or so WOD 5 RFT 3 rope Ascents ( 10 Pull ups- 15 Ring Rows) 15 Kbs- Rx- 55/35 F-...
Making Monday Happen
Warm: 1 air squat + 1 walk out push up x30 Strength: Back Squat Pause sets 5x10 w/ :02 pause at the bottom 2:00 Rest in between WOD 10...
Taking Down Tuesday
Warm Shoulder Press X 9 + Walk out push ups x 6 + 30 flutter kicks/leg Rest 1 minute X4 Skill: Rope climb practice ~10 minutes Strength:...
