2 minutes bike/row/erg

calf pumps, boot strappers

air squats with twists, bird dogs, lunge steps (fwd)

 

ring holds, lowers, push-ups

 

Gymnastics

10 Min Rope Climbing Technique

 

·     Locking Feet

·     Arm /hand positioning

·     bites

 

Looking for:

·    Maintain active shoulders

·    Strong braced core

·   Strong feet lockout

 

 

WOD

 

10 Rounds For Time:

 

25 Minute CAP

 

·  2 Rope Climbs

·  10 Ring Push-ups

·  20 Double-unders

 

 

Aim for:

·   Good grip strength

·   Active shoulders up and down rope and on rings

 

Push for:

·   Consistent set times