Wednesday 5/29/24

RX

Every 3:00 for 5 rounds:
40 double-unders
20 wall-ball shots (14/20 lb) (9/10 ft)
– Rest the remainder of each interval.
– Score is the fastest round.

SCORE: TOTAL TIME

INTERMEDIATE

Every 3:00 for 5 rounds:
20 double-unders
20 wall-ball shots (10/14 lb) (9/10 ft)
– Rest the remainder of each interval.
– Score is the fastest round.

SCORE: TOTAL TIME

BEGINNER

Every 3:00 for 5 rounds:
20 single-unders
10 wall-ball shots (6/10 lb) (9/10 ft)
– Rest the remainder of each interval.
– Score is the fastest round.

SKILL WORK

Post-workout:
Rope climb practice on an 8:00 clock:
Set 1:
2:00 jump and grab (No Foot Hook)
Set 2:
2:00 jump and establish foot hook
Set 3:
2:00 jump, establish foot hook, and 1 pull
Set 4:
2:00 full rope climb