October 17, 2013

Today we will be working on climbing the rope in class.  As your coach (and friend) make sure to wear high socks or really anything that will protect you shins from the rope. You can thank me later.

Warm-up: 5 x 100m Row repeats

Skill: Rope Climbs

MetCon:

800m Run

21 Front Squat (95/65)

3 Rope Climbs

400m Run

15 Front Squat

2 Rope Climbs

200m Run

9 Front Squats

1 Rope Climb