16
Jul
Slow Hands
Skill: Rope Climbs
Strength: Pause Front Squats
Take 12 mins to find a heavy FS (7s @ bottom/15s at Top)
then 3×3 at 83% ((7s @ bottom/15s at Top) *83% i think its
Metcon: 4 rounds for time
2 Rope Climbs
400m run
6 Front squats
8 bar over burpees
*Rest 90-seconds b/w rounds
L1: 2 RC, 185/135, Bar Facing Burpees
L2: 1 RC, 135/95, Bar Over Burpees
L3: 4 Scaled RCs, 95/65, Bar over burpee
L4: 4 Scaled RCs, 300m run, Gob Squats, Reg Burpee