Wednesday, April 22, 2015

Power

20 Push press @ 60% of 1 RM
*rest 2:00
10 Push press @ 70% of 1 RM

Accessories
2 Rounds:
1a) max rep strict pull ups (weighted if proficient/ring rows if unable to complete)
1b) 15 DB overhead sit ups

WOD
For Time:
3 Rounds of "Cindy"
1 Rope climb
3 Rounds of "Cindy"
2 Rope Climbs
3 Rounds of "Cindy"
3 Rope Climbs

Tip of the Day
Being able to climb a rope is equal parts pulling strength and foot work.  If you can do strict pull ups, now the only thing you're missing is your footing.  Wear some protective leg wear and figure out the foot position that works best for you.  Make sure your feet always clamp down on the rope.