WOD: Sunday, November 24, 2013

(A) Rope Climb Technique Demo and Practice

  • Wrap-Around technique demo
  • Speed technique demo
  • Class will practice for 15 Minutes ... watch each other and learn
  • Worry less about making it to the top, more about nailing down footwork ... our rope is synthetic and a bit on the slippery side, so ignoring footwork will force you to use your arms more than is optimal.

(B) Burpee Technique Demo and Practice (5 minutes)

(C) Russian Kettle Bell Swing Demo and Practice (5 minutes)

(D) Air Squat and Goblet Squat Demo and Practice (5 minutes)

(E) Conditioning: 5 Rounds for Time of

  • 11 Burpees
  • 11 Goblet Squats
  • 11 Russian KB Swings

The way up. Photo by Rafael Vega