Thursday 04/07/22

Workout

Warm Up

3 sets :30 on :15 off 
Ring rows 
Bootstraps 
Supported hang 
V ups 

Skill- (8-10 mins) 

Work on rope climbs in order of skill:
-Modified rope climb
-Box foot hold to stand 
-On rig j hook then pull up https://youtube.com/shorts/TC3iSbrpYlo?feature=share
-On rope (stand tall arms straight hook the rope with the legs and pull to stand or jump hook the rope and pull to stand)- athletes will only perform a short rope climb here 1-2 pulls 
-Half rope climbs 
-Full rope climb

WOD 

4 rounds for total reps 
1  min max rope climbs 
1 min max ball slams 
1 min max ab mat sit ups 
2 min rest

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