WEDNESDAY

Skill Development

Rope Climbing

·    Feet locking

·    arm positioning and bites

·    coming back down

Focus:

·  Building ‘bite’ technique and speed

·  Progression development

WOD

33 Minutes to Complete

·    200/170 Calories

·    100 DB Push Press

·    10 – 30 Rope Climbs

Break up anyway you want!

If you finish early – jump on a machine or go for a run

Focus of WOD:

·   Building efficiency in movements

·   Breathing and short recovery time

·   Challenging your set volume