Warm-up
Build a tabata!
Skill
Rope Climbs!
1- hold weight on pull up rig for 15 seconds
2- hold weight on rope for 15 seconds
3- foot lock- J hook
4- hold weight in j hook
5- get up the rope!
1- hold weight on pull up rig for 15 seconds
2- hold weight on rope for 15 seconds
3- foot lock- J hook
4- hold weight in j hook
5- get up the rope!
Metcon
12 AMRAP
Partner up-
one completes a round,
then the other works –
Partner up-
one completes a round,
then the other works –
50 ft run
5 dead lifts
10 box overs
15 jumping jacks