SKILLS AND BENCHMARKS (NOVEMBER 23rd, 2024) ROPE CLIMBS AND CINDY

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Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute per side

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Skill: Rope Climbs 

20 – 25 Minutes of dedicated Rope Climb practice 

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WOD Prep:

  • 10 Kip Swings
  • 5 Pull Ups
  • Plank-Push Up Tabata
  • Squat Tabata

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Benchmark WOD: “Cindy”

AMRAP x 20 Minutes

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Squats