September 15, 2015

Warm up:
3x: 200m run
5 assisted rope climbs
5 push ups
5 broad jumps

Skill: Rope Climbs

MetCon:
14min AMRAP:
200m run
7 toes to bar
5 burpees
1 Rope climb (sub 1:2assisted rope climb)

Core: 3x10 hollow rocks