Wednesday 01/10/2024

SKILL

Rope Climb Leg Wrap Practice + descent practice.

WORKOUT

EMOM 16 (4 Rounds)

Min 1) *Rope Climb / or / 2/2 Commando Pull Ups / or / Pull to stand / Progression

Min 2) 7+ Burpee Box Jump Over 24/20”

Min 3) 50ft Double DB Front Rack Walking Lunge (choose your own weight)

Min 4) Rest

*Aim for steady pacing on BBJO’s for about :40

*Todays walking lunges are there to build your capacity, choose a weight you can recover well from.

*Your main effort will be incorporating efficient rope climb technique, and/or drilling a progression that will help you get to your first climb!

PARTNER CASH OUT

*YGIG With a partner

For Time:

200/160 Cal Row

*15 Min Cap

*Go Fast!