Let’s get the whole squad movin’ up on the ropes today! YEET!
Skillwork: Rope climbs
Spend 12 minutes reviewing J and S hook wrap & how to climb a rope using technique, legs, and core vs arms. If you can do a toes to bar and dead hang, you can climb a rope! :)
LeanFit Option:
E2MOM X 6
10 Banded strict pull-ups
12 Ball slams
Max push-ups in remaining time
WOD: “Grasp of the Grindylow“
4RFT:
30 Wallballs (20/14) & (10’/9’)
20 Hand-release push-ups, strict
2 Rope climbs
-15 min time cap
FW: Wallballs (14/10), snaking okay on hand-release push-ups, lower height on the rope climbs
LF: Wallballs (10/6), alternating DB push press*, 6 rope raise & lowers
*Alternating DB push press is dual DBs in the front rack position, alternating the arm pressing for a total of 20 reps, 10 per arm
