06 Feb 2015 – Rope climb skills


A) Gymnastics Skills: Rope climbs
* Be sure to wear tall socks (Sorry Scott!), leggings (maybe your white ones, Mitts??), or something to cover your legs! Rope burns are no fun....

B) Working in a team, complete as many rope climbs (or rope climb progressions) in 10 minutes as possible

C) Complete 32 x 20 seconds on : 10 seconds off:
The first 8 intervals are pull-ups,
The second 8 are push-ups,
The third 8 intervals are handstand holds,
The last 8 intervals are squats.

- There is no rest between exercises -
- The goal is to get as many reps as possible during each interval! -

WLC Lounge WOD

15 minute EMOM:
3 push ups
3 air squats
3 burpees