Wednesday 060917

Rope Climb Development

15:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency) 

-L Rope Climb
-Strict Legless Rope Climb from Seated
-Strict Legless Rope Climb from Standing
-Legless Rope Climb
-Rope Climb w/Legs
-Long, Medium, or Short Rope Pull (3-5/side per set) 
-Lying-to-Standing Rope Climb 

5 Rounds For Time: 
400m Run
15 Kettlebell Snatch, left arm, 16kg/12kg
15 Kettlebell Snatch, right arm, 16kg/12kg

TIMECAP: 18:00

Extra Work: Row

5k Time Trial