FRIDAY

Rig/bands – active shoulders

Movement Development

Rope Climbing Technique

·  Locking feet

·  Bites

·  Arm positions

Focusing on:

·  Braced core

·  Active shoulders

·  Leg drive

·  Improving proficiency – bite size

WOD

36 Minute You Go/I Go

E2MOM

·   2+ Rope Climbs

·   Shuttle runs across the Box

Aiming to build:

·  Consistent rope climbs

·  Good shuttle run pace

·  Max effort in 2 minutes

·  Fast recovery