Friday 8/16

Skill

Rope climb practice for 10min

MetCon

Teams of 4

20 Rounds*
2 Rope Climbs 15’
10 Calorie Row

*Athletes complete a full round before the next athlete goes (so 5 Rounds total for each).
Touch 15’ target (wood) at top of each climb.

RX+ Legless
L3: 10’ Climb
L2: 2 Ascents with foot lock
L1: 4 Strict Chin Ups (band assisted)

*28:00 min cap

Extra

Weighted Hip Extensions: 3 x 12

Chad Sowersby