Friday, April 27, 2018


9:00 EMOM:
1 Pause Front Squat @65%
( :03 pause in the bottom)

12:00 AMRAP
10 Deadlifts (205/135)
2 Rope Climbs
100 m Run

Tip of the Day
Rope climbs are one of the coolest things that we do.  It builds so much confidence to be able to climb a rope 15 ft. into the air.  It is one of those things that some people think that they could never do in their lifetime.  If you are working on yours, work on your foot work.  Obviously being able to do a pull up is the required strength to be good at rope climbs but also, knowing how to grip the rope with your feet makes you more efficient!  Once you have those two components, the technique of the climb is to stand tall and reach as high as you can before pulling yourself up.