Friday
Strength: OHS
3-3-3-2-1-1
50-60-70-75-85-90
Skill: Rope Climbs (** to be completed after workout)
Beginner: 9x Seated to standing Rope Climbs
Intermediate: Work on speed on rope, getting feet into position, and initial jump onto rope
Advanceds: Legless rope climb speed
Metcon:
4 rounds:
21 Russian twist (total) 45/25
15 push press 75/55
9 jump squats
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