Rope Climb Skill Work 10-15 minutes – Practice getting a good “bite” on the rope with your feet and supporting yourself with your legs. Reach up to with your arms and hang while you pull your legs up to find the next “bite” with your feet higher on the rope. In this way you climb pushing off the bite with your feet rather than climbing by pulling yourself up with your arms. Once you learn to get a good grip with your feet and pushing through your legs then climbing the rope is much easier. Just ask Rich Froning from 2010.
10 Deadlift (225/155)
End with 1000m Run