WEDNESDAY

Strength Development:

Rope Climbs

·    Feet positioning

·    Hand movement

·    Technique

·    If new to rope climbs practice single ‘bite’ holds and transitions to two ‘bites’

WOD

20 Minute AMRAP

·    7 Deadlifts (RX 100/75 Kg)

·    7 Handstand Push-ups

·    1 Rope Climb

·    100 Meter run

* don’t forget your socks *