Warm-Up:
Rope Climb Technique
WOD:
I. 20 minutes of “Gym Class”
-Practice Rope Climbs/Cargo Net Climbs and FLR’s
II. Pose Drills
III. 3 Intervals:
Run 400m at 90%
*Rest 3 minutes between intervals
Scaling options for all ability levels will be provided for by your coach
Competitors:
I. 20 rope ascents for time – legless – 20′
*When you are resting b/t attempts it must be in a FLR on the floor; when you break the FLR you must climb immediately; if you fail on rope ascent, add 1 more rep to the total you must complete; if you break in the FLR and do not attempt rope ascent, add 1 more rep to the total you must complete)
Rest 20 min
II. 3 Intervals:
Run 400m at 90%
*Rest 3 minutes between intervals
*Athletes must be cleared by the coaching staff in order to follow the Competitors Program. Please contact [email protected] for more information.