Rope Climb Drills

Seated Footwork drills
Jumping and wrapping
Practice Jumping  up Bringing knees as close to chest as possible
Jump Knees to chest wrap feet stand up with legs

Front Squat (3×3 @ 75%)
3 second pause in bottom
WOD:: Metcon (AMRAP – Rounds and Reps)
Grit and Grip:
10 min AMRAP

2 Rope Climbs
50 DU
40m OH Wall Ball Carry 20/14

Modifications for rope climbs:
Jump and Wrap x3
Pulls from Floor x2

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