THURSDAY 7/13/2017

Skill Training

Scaled

5 x ME Rope Pull-Ups

• Perform 5 sets of ME pull-ups on the rope. You may do them with feet supported on a box if necessary. Be sure to change hand placement with each set.

Rx

5 x Legless Rope Descent w/ Pull-Up

• Climb to the top in any manor.
• From the top, descend the rope without legs one step at a time, and perform an extra pull-up with each step.
• Be sure your chin comes above your bottom hand.
• Score is the total number of pull-ups. 

Rx+

5 x L-Hold Legless Rope Descent w/ Pull-Up

• Climb to the top in any manor.
• From the top, lift legs into either an L-hold or Straddle-L position, then descend the rope one step at a time, and perform an extra pull-up with each step.
• Be sure your chin comes above your bottom hand.
• Score is the total number of pull-ups.