October 12, 2017

A. 10 min practice:
Rope Climb
– If you’re proficient with rope climbs, practice legless, fast foot wraps, speed coming down, etc
– If you haven’t learned the foot wrap, spend this time practicing getting the wrap down and stay low on the rope
– You can also practice lay to stand rope climbs, rope pull ups, holding yourself on the rope, etc.
Work with your coach to find a good challenge for today.

B. The GHOST!
Six Rounds:
1 min Row for Calories
1 min Burpees
1 min Double Unders
1 min Rest
Score each movement separately

Compare previous time here