Rope Climb Skills

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WEEKEND NEWS

Saturday

9:30am – Free Community  Workout

10:30am – Women Lifting Women – Yoga & Brunch

REGISTRATION

Sunday

9:00am – ReFlex Yoga

12pm – Skillz & Sprintz

Dynamic warm up

Group warm up

Skill

Rope climbs

Test
45 seconds Max calories assault bike

Skill.

Jerk.
Jerk.  (Your choice power/split)
3-3-3-3.  By feel.

Warm up deadlifts

Wod
5 rounds for time of
7 deadlifts 255/175
10 barbell facing burpees

Mad mobi
Shoulder bully
Hamstring up n over
Pigeon
Press ups.
Knee on the wall

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