THURSDAY

Let’s take 15 minutes after warmup and work on rope climbing techniques…

SKILL:

Rope climbing

Here’s a video to give you some helpful pointers on two different rope climb variations…

CrossFit WOD:

1000 meter row buy in:

21-15-9

kettlebell swings 53#/35# RX+ 70#/44#

burpees

*** 2 rope climb after each interval

EXTRA CREDIT:

 Chin over the bar static hold for time (on the pull up rig)