312.566.7201

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

 

Partner WoD:

6 Rounds – 2:00 ON|OFF 2:00

  • P1 –  10 Banded Bear Crawl-outs (3 yards)
  • P2 – AMRAP Double unders

*partners alternate roles by switching each round