02.23.2022

Warm Up
Every 1 minute for 9 mins, alternating between
12/8 cals bike
10 DB squats + 10 DB push press
20 superman extensions


Mobility
IYTs with light weights x 10 reps each letter
inchworm + push up + walk back to deep squat + thoracic rotation each side x 5 reps




Primer https://www.youtube.com/watch?v=Xu6aCF7nyOA
Rope Climb skills
1. foot position- you can practice this while sitting on a box
2. jumping to the rope- jump and grab with straight arms, hang tall and then knee raise. Have a subtle lean back coming from pushing straight arms down. Scoop the feet in towards the butt.
3. rope on the pull up bar- practice getting your feet on the rope and taking that first pull



WOD
"Slippery When Wet"
8 rounds for time
1 rope climb or 2 up/downs
200m row
3 clusters 135/95 115/75 95/65