Thursday, December 28, 2017

***Basics – 6:30 PM***

Warm-up
-Coach’s Choice-

Conditioning
-3 Rounds for Time-
5/3 Rope Climbs
75 Double Unders
5/3 Rope Climbs
30/24 Cal Bike
5/3 Rope Climbs
20/14 Ring Dips

Round 2: Perform 3/2 Rope Climbs each set
Round 3: Perform 1/1 Rope Climb each set

*Scale Rope Climbs with Rope-ups x 2 or Ring Rows x 4
*Scale Double Unders with Power Jump Singles or Double Taps

Mobility/Recovery
-RomWOD/Foam Roll/Band Stretch/Passive Hang from Pull-up Bar

Leave a Reply