a) WARM UP:
3 Rounds:
Get ready for the wod. Warm up the c&j and set up and discuss modifications for the rope climbs. |
b) WOD:
For Time:
Time cap: 45 mins Rope climb modification options: lying down – hand over hand pull your self up, rope over bar – practice j lock on foot.
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c) ACCESSORY WORK:
On the 90s x 7 Rounds:
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d) POST-WOD RECOVERY:
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