FRIDAY

calf pumps, boot strappers

air squats with twists, bird dogs, lunge steps (fwd)

ring holds, lowers, push-ups

Gymnastics

10 Min Rope Climbing Technique

·     Locking Feet

·     Arm /hand positioning

·     bites

Looking for:

·    Maintain active shoulders

·    Strong braced core

·   Strong feet lockout

WOD

10 Rounds For Time:

25 Minute CAP

·  2 Rope Climbs

·  10 Ring Push-ups

·  20 Double-unders

Aim for:

·   Good grip strength

·   Active shoulders up and down rope and on rings

Push for:

·   Consistent set times