rope and run

Posted: January 24, 2011 in Wod

1) 5×3 Sumo Deadlift @ 65% – rest 2 minutes

Notes: If this load is too easy or too heavy scale it in either direction. These should be fast reps that have no degradation of speed across. Load is based off of traditional DL.

335…back is still tight from amrap

2) 2 Rope Climbs on the minute every minute for 10 minutes. In the rest intervals complete as many double-unders as possible.

Notes: We’re gonna try this one again. Work on your footwork and try to be as calm as possible on the rope.

finally got the lock down!!!

3) 20 minute trail run.

Notes: I don’t know if you have a place that’s appropriate for this or if you can find one, but it should be moderately hilly and fairly treacherous. Again, concentrate on footwork and taking short strides to control pace.

went for bout 30-35 minute run unintentionlly….

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