27
Dec
Alerts on Danse
Skill: Rope Climbs
9-min EMOM
Minute 1: Dips
Minute 2: Rope Climbs
Minute 3: Planks
L1: 1 Legless Rope climb, 7 Strict Dips
L2: 2 Rope Climbs, 5 Strict Dips
L3: 4 Scaled Rope Climbs or 5 Strict Pull-ups, 7 dips off a box
L4: 4 Scaled Rope climbs or 5 eccentric lowering Pull-ups, 5 dips off a box
Strength: Back Squat
3-3-3-3
* 75% across all sets
Metcon: For Time!
Accumulate 6-minutes of Hanging from the Rig
Each time you drop- Run 800m Run (+) 30 Push-ups
L1: 800m Run, 30 Push-ups
L2: 600m Run, 25 Push-ups
L3: 400m Run, 20 Push-ups, accumulate 4-minutes
L4: 200m Run, 15 Push-ups, accumulate 4-mimtes