Skill – Rope Climbs

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Dynamic movement prep

Group warm up

Skill.

Rope climbs.

Strength
Bulgarian split squats
5-5-5-5-5 Each leg.

Wod

Amrap in 7 minutes
Row 250
7 Burpees over rower

Rest 2 minutes

Amrap in 6 minutes
30 double unders
15 Sumo deadlift high pull 95/65

Rest 2 minutes

Amrap in 5 minutes
10 oh squats 95/65
10 box jumps 24/20

MaD  mobi
Keg stretch
Should bully
Lat stretch
Press ups

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