for the most part


for the most part

Skill: Rope Climb Technique

Strength: 12 Sets Alternate Movement – 30 Sec Work/30 Sec rest
Front Rack Wall Sits (double KB or DB)
Heavy Goblet Squats

Metcon: 11 Min AMRAP
100m Single Arm Farmer Carry (DB/KB)
6 Goblet Reverse Lunges (per leg)
2 Rope Climb

L1: 70/50, 3 Rope Climbs
L2: 50/44, 2 Rope Climbs
L3: 44/35, 2 Rope Climbs or 10 Jumping C2B
L4: 35/25, 10 Jumping C2B

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