1 Nov 2013

Warm Up:

200m run

10 close grip pull ups

10 mountain climbers

30 Overhead squats with PVC

30 sit ups

Samson Stretch


Rope Climb

(L1: scaled   L2: rope climb   L3: no leg use or “L” rope climb)


Rope climb (see L1-3 above, use for WOD)

1K row

rope climb

30 box jumps

rope climb

800m run
Rope Climb

Cool Down/Accessory Work:

Intro to Glute Ham Raise (GHR)

Stretch With Coach