WEDNESDAY

Jogging on the spot with L&R ground touches, Calf Pumps & boot strappers,

Bird-dogs, Fire hydrants,

Air squats w. thoracic twists and ankle rocks, Cossack squats.

mountain climber complex.

Wall facing squats.

Active hangs (forward and reverse grip) on the rig.

Skill Development

Rope Climbs

Technique Development

10 minutes

· Feet positioning/locking

· Arm pull ascending and descending

· Practicing technique

· CHALLENGE: practice your ‘tuck’ to reduce the number of bites

WOD

8 Rounds For Time:

24 Minute CAP

· 15 Wallballs

· 2 Rope Climbs

· 100-meter Run

Stimulus:

· Unbroken wallballs

· Short recovery between movements