WEDNESDAY

Skill Development:

Rope Climbs

10 minutes

Technique development

Stimulus:

·  Feet locking position

·  Strong pull with hands

·  Good descending technique

WOD

23 Minute CAP

“Jonsey”

L/Cpl. Andrew Jones

KIA 30/05/2011

Afghanistan

6 Rounds for Time:

·   400 meter Run

·   6 – 5 – 4 – 3 – 2 – 1 Rope climbs

Stimulus:

·   Good climbing technique

·   Short recovery time