MONDAY

Skill Development

Rope Climbing

·    Feet locking

·    arm positioning and bites

·    coming back down

Focus:

·  Building ‘bite’ technique and speed

·  Progression development

WOD

22-minute AMRAP

·      12 Kettlebell Swings (RX24/16 Kg)

·      6 Box Jumps (RX 24”/20”)

·      1-3 Rope Climbs

Focus of WOD:

· Endurance of technique under increasing fatigue

· Aim is for consistent pacing across all rounds