Thursday, January 11, 2018

***Basics – 6:30 PM***

Conditioning
-30:00 AMRAP-
5/3 Rope Climbs
50’ HS Walk
15/10 Cal Bike (Rx+ 20/15)
3/2 Rope Climbs
30’ HS Walk
15/10 Cal Row (Rx+ 20/15)
1/1 Rope Climb
10’ HS Walk
20 Single Arm KB Hang Cleans (55/35) (Rx+ 70/55)

*Scale Rope Climbs with Rope-ups x 2 or Ring Rows x 4.
*Scale HS Walks with Bear Crawls x 2.

Mobility/Recovery
-RomWOD, Band Stretch, Passive Hang from Pull-Up Bar

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