4-3

Skill:
Rope climbs
-work technique/ascend the rope for 10-15 minutes
Focus on feeling the foot brake and minimizing pulls it takes to get up the rope.

WOD
For time:
Run 800 meters
20 GHD sit-ups
Run 600 meters
40 Toes to bar
Run 500 meters
60 Ab-mat Sit-ups

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Tuesday, April 2nd, 2013 at 10:01 pm / WODS