WEDNESDAY
Jogging on the spot with L&R ground touches, Calf Pumps & boot strappers,
Bird-dogs, Fire hydrants, Air squats w. thoracic twists and ankle rocks, Cossack squats. mountain climber complex. Wall facing squats. Active hangs (forward and reverse grip) on the rig.
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Skill Development Rope Climbs
Technique Development 10 minutes
· Feet positioning/locking · Arm pull ascending and descending · Practicing technique · CHALLENGE: practice your ‘tuck’ to reduce the number of bites |
WOD
8 Rounds For Time:
24 Minute CAP
· 15 Wallballs · 2 Rope Climbs · 100-meter Run
Stimulus: · Unbroken wallballs · Short recovery between movements |