Friday – 091214

noon class

Wednesday’s noon class rowing their first 500.

Skill
Practice rope climbs. If you can rope climb, try no feet climbing. If you can climb no feet, wear a weight vest or try climbing in an L-sit. For some of you, this will be an introduction to how to properly clamp the rope and we will practice that.

Workout of the Day
In 20 minutes,
AMRAP calories on the Assault Bike for 5 minutes, then go directly into
“Nate” AMRAP in remaining 15 minutes:
2 Muscle-ups
4 Handstand push-ups
8 KB swings (70/53)

Post your scores to the Whiteboard.

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