Monday, 9-10-12
ROPE CLIMBS. BRING SOCKS / SOMETHING TO PROTECT YOUR SHINS
Saturday we have rope climbs. If your skills are not where you want them to get up the rope, Saturday is not the day to start. Incorporate rope climbing practice in your warm-up and/or cool down.
Skill – Rope Climb/Back Extension
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2/1.5 pood
30 Sit-ups
20 Hang squat cleans, with dumbbells
25 Back extensions
30 Wall ball shots, 20/14
3 Rope climb ascents