Do you have a goal to climb the rope?  Here's PVCF athlete, Emmanuel Hernandez on his first rope climb earlier this year!

Do you have a goal to climb the rope? 
Here's PVCF athlete, Emmanuel Hernandez on his first rope climb earlier this year!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Technique Review: The Rope Climb

2. Warm-up: 21-15-9
Calorie Row
Thrusters with empty bar
Tuck Crunches

3. ๐ŸŒฌ๏ธ๐ŸŒŽโ€Sky is the Limitโ€๐ŸŒ๐ŸŒฌ๏ธ

In teams of three, for time:
45 Rope climbs
150 Thrusters 115/73
Row 6000m

This is a chipper, only one athlete works at a time. Divide reps evenly between athletes but reps can be broken up as teams seem fit.

LIII: as Rxโ€™d
LII: 30 Rope Climbs, Sub plank climbs as appropriate. Thrusters @75/53 or scale as needed. 
LI: athlete is responsible for 8 plank climbs, 30 Thrusters, 1000m Row.

Have fun!

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