SKILL:
Conditioning Ropes
20:00 – Instruction and Intervals
- DBL arm waves
- Reciprocating waves
- Lateral facing R waves (single rope)
- Lateral facing L waves (single rope)
- In and Out clap
- Over the top slams
- Side to side rotation
- Circling out
MetCon:
Team of 4
AMRAP 16
- 250 DU buy in (split between everyone)
- P1 – 12 Burpee Step Overs w/sandbag
- P2 – AMRAP Rope Climbs
P1 – One person does burpee as the step on the box, they shoulder the sandbag, step off the box, leave sandbag on box, do another burpee = 1 rep (alternate reps between 2 people)
P2 – 2 people alternate rope climbs and switch when 12 burpee box steps are completed