Wednesday Jan 04, 2017
Climb Time
Competition Class
10min EMOM
odds: 1 Rope Climb
evens: 30sec ME Row (cals)
15min AMRAP
5 Hang Power Cleans
5 Front Squats
5 STOH
15 Pull-ups
15 Burpees
*1 Rope Climb each round (anytime)
Rx = 95/65
Rx+ = 135/95
SKILLS & DRILLS
3-5 rep of each of the following:
beat swing
beat swing w/ shoulder tap
kipping pull-up
kipping C2B pull-up
butterfly pull-up
butterfly c2b
rest as needed between exercises
*goal is consistency as difficulty builds
10min EMOM
30sec ME C2B Pull-ups
30sec Rest
3 x 3min Rounds
3 min rest between round
30/20 Cal Row
30/20 Cal Assault Bike
AMRAP Double Unders
