Coached Classes
First Class at 6:30a (Open Gym)
Second Class at 12:00p (Open Gym)
Last Class at 6:30p
Stretch and Warm-Up
Skills and Drills
- Rope Climb Technique
Spanish Wrap vs J-Hook
Click here: to see The Rope Climb
3 rounds for time:
- Run 200 meter
- 2 X 15″ feet Rope Climb
- Run 200 meters
- 10 Ring Dips
- Run 200 meter
- 20 Alternating Jumping Lunges
Ring Dip Progressions