WoD for April 6th, 2016

Group: Zombies
Butt Kickers
Side Shuffles
Karaokes
Flamingos
10 Bird Dogs
10 Scorpions

Review: Rope Climb technique

WOD: For Time

400m Run
5 Rope Climbs a/b) 15 Rope Progressions
400m Run
4 Rope Climbs a/b) 15 Rope Progressions
400m Run
3 Rope Climbs a/b) 15 Rope Progressions
400m Run
2 Rope Climbs a/b) 15 Rope Progressions
400m Run
1 Rope Climbs a/b) 15 Rope Progressions

MOB: Roll Posterior Chain and Lats

Leave a Reply

Your email address will not be published. Required fields are marked *