Workout of the Day: Thursday June 6

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Gymnastics

ROPE CLIMB TECHNIQUE: 

Rope Climb technique
Foot clamp, seated on box
Foot clamp + pull, seated on
box
Foot clamp + pull, standing
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Practice Rope Climbs
TC: 10 minutes

RX+: 
Work on Legless RC

Time

Metcon

Every 7 minutes x 4 Sets:

30 Push ups
30 American KB Swings @ 53/35 lbs
15/15 Single Arm KB Push press @ 53/35 lbs
30 Goblet Squats @ 53/35 lbs
3 Rope Climbs


Score: Each round for time
4 Rounds= 4 Scores

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Optional Accessory Work

ACCESSORY / EXTRA
Face pulls
3 x 20, light band
Brandon Farmer