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Thursday, August 31th

Skill: Rope Climb work today. Be sure to spend time working on both grips.
Metcon: KBS are intended to be light and done in 2 sets or less. The 3:00 rest interval should ensure that as the reps/distance descends athletes can push a bit harder each set.

Skill
10 minutes of rope climbing practice.

WOD
For total time:
Row 1k
30 KBS (53, 35)
30 Walking Lunges (BW)
3 Rope Climbs
Rest 3:00
Row 750 meters
20 KBS
20 Walking Lunges
2 Rope Climbs
Rest 3:00
Row 500 Meters
10 KBS
10 Walking Lunges
1 Rope Climb

Rx+:(70, 53) (Legless Rope Climb)
L3: (1-1-1 Rope Climb)
L2: (7 Strict Chin-ups Per Round Band Assisted) (45, 25)
L1: (750, 500, 250m Row) (35, 25 Russian Swings) (10 Ring Rows per rd for RC)
27:00 Cap

 

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