Sunday, September 8th

7
Sep

Sunday, September 8th

SKILL:

Rope climb – J & S hook Practice

METCON:

For Time (12 minute cap)

9-6-3

Rope climbs (rope climbs, rope pulls, floor pulls)

30-20-10

Hand-release push ups

Every 2 minutes (starting at 2:00):

10 wall balls (30/20, 20/14, 14/10)

NOTES:

  • Intent: Chip away at this bodyweight couplet, but be mindful of the wall balls. Budget your time wisely to avoid wall ball jail.
  • Scaling: Rope climb numbers can be scaled to ability level. For those who can perform rope climbs but not at this volume, scale to 6-4-2 or 3-2-1.

Accessory Work:

400m Farmer’s carry (AHAP)

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