Friday
Skill:
Rope climb technique
– Foothold
– Lean back
– Jump, foothold, lean back, press out w/ legs..
Metcon:
[OPEN + PERFORMANCE]
For Time:
Run 400m w/ medicine ball (20/14)
Then 3 Rounds of:
80’ Walking Lunge
1 Rope Climb (15 ft)
Then, 800m Run (No Medball)
Then 3 Rounds of:
80’ Walking Lunge
1 Rope Climb (15 ft)
Then, 400m Run w/ medicine ball (20/14)
Then 3 Rounds of:
80’ Walking Lunge
1 Rope Climb (15 ft)
[FITNESS]
For Time:
Run 400m
Then 3 Rounds of:
80’ Walking Lunge
5 Toe to Bar/ Knees to Chest
Then, 800m Run (No Medball)
Then 3 Rounds of:
80’ Walking Lunge
1 Rope Climb (15 ft)
Then, 400m Run
Then 3 Rounds of:
80’ Walking Lunge
5 Toe to Bar/ Knees to Chest
