Thursday, 6/20
June 19, 2019
Ask the Coach: What was your first Smackdown experience?
June 21, 2019

**Please consider wearing long socks/pants for the Rope Climb Skill portion of the WOD today!**

Warm Up

3 Rounds

5 Hanging Scap Retractions

15 Mountain Climbers

5 Squat to Bootstrappers

15 Band Good Mornings


Rope Climb (15 Min)

Rope Climb Progressions

1x Standing Lower and Climb

2x 3 Seated Foot Hook and Stand (NO CLIMBING HIGHER WITH BOXES UNDER)

2x Partial Climb and Lower

Remaining time to try full rope climbs

Met Con

5 Rounds for time (24 Min cap)

Run 400 M

12 Pull Ups

3 Sand Bag Cleans

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