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10/1/17 "Rope Climb Technique"

September 30, 2017

WU - Coach Led 0;00-10:00


PRACTICE 10:00-30:00

6x6 Foot work Drill (sit on a box and practice wrapping feet onto rope)


10x1 Rope Climb (if learning then jump and wrap feet around rope, stabilize 

then back down)


GENERATOR 30:00-55:00

EMOM 16 (:45 for each exercise)

Handstand shoulder taps/hold

Alternating Pistols

Side Elbow Plank (alternate sides w/each round)


Any remaining time MOBILIZE/STRETCH



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