TUESDAY

Skill Development

Rope Climbing

·    Feet locking

·    arm positioning and bites

·    coming back down

Focus:

·  Building ‘bite’ technique and speed

·  Progression development

WOD

10 Rounds for Time:

30-minute CAP

·   15/12 Calories

·   5-meter Handstand Walk OR 2 Wall walks

·   1 – 3 Rope Climbs

Options:

·   Handstand Walk RX+ – add pirouette in the middle

·   Wall walks RX+ – add ½ depth pulse at top or each one

Focus of WOD:

·   Gymnastics/Met-con

·   Building set volume

·   Efficiency with movements