Wednesday

CLASS PROGRAM

-rope climb tech- 

•foot lock tech and how to move quickly up and down rope

•legless tech, hand over hand as quick as possible + how to kip on rope

2014 Regionals event 5 “legless” 

10 rounds

1 legless rope climb

200’ sprint

———————— 

2 rounds

0:00-3:00

400m run

3:00-6:00

400m run

6:00-11:00

800m run

- Mobilize everything, hit arms heavily to keep them fresh for week and posterior to get ready for DL tomorrow