WOD- Saturday, July 30

Skill: Rope Climb Technique review

Strength:

    Alternating 10 min EMOM
    -1 Rope Climb (BRING SOCKS)
    -20 sec hanging hollow hold from pull-up bar

    Lv1- 15-20 sec hang on rope or towel
    Lv2- with feet
    Lv3- Legless

WOD:

    3 min on/ 1 off- 4 cycles
    4 Pistols
    8 Push Press
    16 2-foot grasshopper- VIDEO

    -Restart AMRAP-

    Lv1: 55/35
    Lv2: 65/45
    Lv3: 75/55
    **Push Press should be light!!**

9am Lite N Tite

    3 min AMRAP/ 2 min Rest- 3 cycles
    10 Wall Balls
    6 Burpee Box Jump Overs

    8 min rest

    Finisher

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