Thursday 3.10.16 – rope climb practice

 In W.O.D.

Rope Climb practice time.  *Note:  This doesn’t mean simply work on climbing to the top of ropes.  Working the footwork from the floor, hang and switching which foot is on top, towel pull ups, hanging and lifting the knees as high as possible, will all help make your rope climbing more efficient.

Skill: Rope Climb practice.  take 10:00 and work on the various rope climbing skills*

Conditioning: 4 rounds for QUALITY:
– 20 Hip Extensions (Health:  Superman arches)
– 20 Warrior Sit Ups w/ 3 sec hold
– 20 ft Handstand Walk (Fitness/ Health: accumulate :20-:30 seconds of Handstand Walk attempts/ or handstand holds)
– 20 Ring Rows (If you are doing more than 10 reps non-stop, then you need to make the reps more difficult)


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