Skill – Rope Climbs

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Dynamic movement prep 
Group warm up 
Skill
Practice Rope climbs
5-7 minutes
Wod
For time
9 minute amrap
9  power cleans 155/105
9 front squats 155/105
9  abmat sit ups
Mad mobi
Corner stretch
Roll quads
Knee on the wall
Roll it band
Lat stretch band

 

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