Thursday 5/17/18 - Show 'em the Ropes


M-1: 4 Sets for Quality:

10 Single Arm Z Press/Side

10 Landmine Meadows Rows/Side

0:30-1:00 Hollow Hold/Hollow Rock

Notes:

*Moderate weight, controlled reps.

*The goal is 1 full minute of Hollow Rocks, do as many as possible and then switch to a hold for the rest of the minute.

M-2: Every 5:00 for 20:00:

400m Run

4 Rope Climbs

L2:

400m Run

2 Rope Climb 15'/12'

L1:

400m Run

10 Strict Banded Pull up

Extra Credit:

12:00 For Quality

1:30 Bike @ 6

PVC Flow

2 Wall Walks

3 Diver Bomber Pushups

2 Inch Worms

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ashley@crossfitfargo.com
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