January 11, 2018

A. Legless Rope Climb 6 x 11 Meters
Every 2 minutes, for 12 minutes (6 sets):

1 and 1/2 Legless Rope Climbs 12 meters
Coach's Notes:
unbroken and without touching the floor in between reps.

B. Rope Climb 6 x 2 Meters
Every 2 minutes, for 12 minutes (6 sets):

2 Rope Climbs 12 meters
Coach's Notes:
unbroken and without touching the floor in between reps.

C. For Time: Running, Overhead Squats, Toes to Bars, and Air Squats
​For Time:

1. Run 800 meters
2. 30 Overhead Squats @ 45/35 lbs
3. Run 800 meters
4. 30 Toes to Bars
5. Run 800 meters
6. 30 Air Squats

Time Cap: 30 minutes