Tuesday, January 8, 2019

Accessories

3 Rounds NOT For Time:
1a) :30 Dead Hang
1b) 10 Scap Retractions
1c) 10 Scap Push Ups
1d)1 Minute Hollow Hold

WOD
"Sparrow"
3 RFT
400 m Run
3 Rope Climbs

A Tip For Today
The rope climb is one of those few movements that suddenly hits out of nowhere.  You will be feeling super strong and then half way through the next rep, you suddenly feel everything come to a screeching halt.  It push this back into the later reps, work on pulling yourself up with your lats instead of your forearms and biceps.  The best way to accomplish that is to keep your arms locked out for as long as possible.  Climbing with bent arms the entire time blows up those smaller muscle groups causing your climbing ability to abruptly end.  Lats are much bigger pullers!