Wednesday
CLASS PROGRAM
- rope climb technique
A.) 0:00-20:00
ROPE N CARRY
4 rounds:
200-m run
4-3-2-1 rope climbs
150m front rack carry 70/53
B.) @ 20:00-32:00
3 rounds
every 4 mins : 1xME set of pullups
score is total reps over the three sets
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Strength
C.) Bench Press
-heavy triple
-2 x ME @ 60% of make
D.) for time:
50 medball clean 20/14
50 medball GHD situp 20/14
200m stone carry 95/65 (no dropping, shoulder carry, switch in bear hug)
E.) 5 rounds (partner up)
1 min ME cal AD
1 min rest