Skill – 15 minutes of rope climbing. It was recently brought to my attention that I haven’t reviewed all of the rope climbing techniques with the newer members so we will be focusing on the faster method (or Russian) where the rope isn’t wrapped around your calf so there is less potential for rope burns.
Conditioning – 4 rounds for total working time:
14 shoulder to overhead (95/65)
14 jumps over a box (24/20)
* rest 1 minute between rounds