KSCF Notes
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Skill
Rope Climbs
Strength
I) Strict Pull-ups
5-5-3-3
II) Ab Wheel Rollouts: 3 sets of 5-10
WOD
"Drip Drip Drip"
AMRAP 12 mins
2 Rope Climbs
5 Hang DB Snatch/Arm
4 DB Box Step-Overs (24/20)
Cal Ski or Bike (alternate, 6/4 ski, 8/6 bike)
L3: 50/35
L2: 45/30
L1: 40/25
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