September 16th

The floor wiper is a great movement to strengthen the hip flexors, core, and arms. These areas are also vital in climbing the rope. Our skill session today gave our athletes a chance to slow things down and work the foothold rope climbs and timing on the double under. Jake Fanning’s explosive strength and jump roping ability allowed him to crush the WOD under 3 minutes! Maria Rosado also had a stand out day in Rogue. She is one of those athletes who spends a little extra time every day in the gym getting better. Working her pull-ups, flexibility, and core. Today it showed as she made her first ascent up the rope! Awesome job!!

SKILL
3 Rounds (not for time)
10-Floor Wipers (over and back=1 rep)
2- Rope Climbs
15- Double Unders

From maria

WOD
5 Rounds
5- Deadlifts (1.5x Bodyweight)
21- Double Unders (sub- 75 singles)