THURSDAY

Shoulder activation (bands)

Air squats & feet together squats

Hollow & arches & scap p-up

Skill Development:

Rope Climbs

10 minutes

Technique development

Stimulus:

·  Feet locking position

·  Strong pull with hands

·  Good descending technique

WOD

24 Minute AMRAP

·     1 Rope Climb

·     Through the Monkey Bars

·     100 Meter Run

·     8 Toes-to-Bar

AIM:

·      10 Rounds – You’re OK

·      12 – 15 Rounds – Not Bad

·      15+ Rounds – OK you’re pretty good

Stimulus:

·    Consistent Sets

·    Short recovery between movements