This Week of Programming
Fri: Push Press & Push Jerk
Sat: Murph Prep
KSCF Notes
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Skill
Rope Climbs
Strength
I) Strict TTB: 4 sets of 4-8
II) DB Isolation Curls: 3 sets of 5-8
WOD
"Meerkat"
Complete 4 Rounds
4-3-2-1 Rope Climbs (Rd 1 is 4 reps then reduce 1 rep/Rd)
6 DB Burpees (50/35)
12 DB Alt. Front Rack Reverse Lunge
L3: 45/30
L2: 40/25
L1: 35/20
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