WoD for November 22nd, 2016

Group: Agility Ladder

Review: Rope Climbing

WoD: 12’ AMRAP Ascending Rope Climb ladder

200m Run
n X Rope Climb a/b) x3 Rope Progressions

(Where “n” is the round you’re currently on OR 1 extra Rope Climb per round you’re on. 1 Rope Climb first round (or 3 progressions). 2 Rope Climbs (or 6 progressions) on the second round, 3 the third etc…)

Score = Total # of Rope Climbs

Coaching Notes: Go here -> https://crossfitdynamo.com/movement-instruction/ for a refresher on any of the movements above.

MOB: Roll Posterior and Lats

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