07.02.2025

Strength
Strict Press
4 sets of 4 reps @75-80%


Handstand push up work
A. 3 x 3 reps handstand negatives 
B. 3 x 4-6 reps piked box hspu


Rope climbing skills

  https://www.youtube.com/watch?v=Xu6aCF7nyOA

1.  foot position- you can practice this while sitting on a box
2.  jumping to the rope- jump and grab with straight arms, hang tall and then knee raise.  Have a subtle lean back coming from pushing straight arms down.  Scoop the feet in towards the butt.
3.  rope on the pull up bar- practice getting your feet on the rope and taking that first pull
 

WOD
"The Fizzler"
For Time - 9:00 cap
100-50-25 Double unders or x 2 singles
1-2-3 rope climbs