FRIDAY

Rope climbing shoes

Knee sleeves/long socks

Gloves/tape for hands

Movement Development

Rope Climbing Technique

·  Locking feet

·  Bites

·  Arm positions

Focusing on:

·  Braced core

·  Active shoulders

·  Leg drive

·  Improving proficiency – bite size

WOD

10 Rounds for Time:

24-minute CAP

·   2 Rope Climbs

·   100-meter Sandbag Carry

Aiming to build:

·  Consistent sets

·  Pacing

·  Fast recovery