Thursday....ROPE CLIMB = WEAR LONG SOCKS OR LONG PANTS
Warm Up: Row 500 or run 400 20 heavy wall balls Skill: Squat Cleans Group Warm up: 2 rounds 1 clean grip deadlift 1 clean pull 3 position clean + 1 Jerk WOD: 10 min: Find a one rep max clean and jerk Rest 3 mins: "Little Dae Han" (20 min limit) 3 rounds Run 400m 45/35lb plate 3 rope climbs 12 Thrusters 105/75 Int/Beg: Scale all weight For run, you may even carry 5lb or less weight if needed. Sub 15 Ring Pulls each round for rope climb. Added note: If you need to rest on the rope climb, get out of the way so someone else can use it. Comments are closed.
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