Wednesday

Nothing like a barefoot rope climb.
Work your core, delts, triceps, biceps, back, quads, coordination, flexibility, balance, stamina, grip and courage this Saturday at the 8am Skills Class. Limited space for this since we only have a handful of ropes so sign up to reserve your space… https://crossfitcapeann.zenplanner.com/zenplanner/portal/calendar.cfm

WOD

Volume training HSPU or Negatives

2-3 Perfect reps on the minute for 10 Minutes

then

5 Rounds for reps
30 Seconds Max Rep DH Pull-ups
30 Seconds Rest
30 Seconds Max Rep Sandbag Snatch
30 Seconds Rest
30 Seconds Max Rep Burpees
30 Seconds Rest

Cool Down

1 Mile Jog

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