Thursday 10-12-2017

Class Times: 5am (Amanda), 10am (Micki), 4:30pm (Micki), 5:30pm (Micki), 6:30pm (Micki)

Warm-up:

  • 10 Push-ups, 10 Sit-ups
  • 4 gym-lengths Bear Crawls
  • 10 Strict Pull-ups

Skill:

  • Rope Climb Progressions:
  • Jumping pull-ups, Rope lowers/pull-ups, knotted climb, stand/hold on rope, 1 pull up rope, full rope climb, full climb x 3, legless climb

WOD:

AMRAP in 15:00

  • 800m Row
  • 15 Wall Balls (20/14)
  • 2 Rope Climbs

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