Friday
A)
5 x 5 deficit dead lifts
With
5 x 5 bench press
B)
Team series Wod 2
100 x double unders
25 x t2b
25 x dead lifts (225,255)
50 x box jump overs (24,20)
5 min rest
5 rds
For time:
1 x leg less rope climb / rope climb
20 x wall balls
200 x row
Optional Accessories
5-12 x reverse grip barbell rows
10-15 x weighted back extenstions
10 x bent lateral complex
24 x bent knee side sit ups
► BOXROX: http://www.boxrox.com/ ► Carl Paoli's BOOK - FREESTYLE: http://goo.gl/nd8oFA Carl Paoli's series started with guides to master the wrapping style rope climbing: Russian Wrap and Spanish Wrap. The next step with this popular movement is going legless. The ultimate level we eventually want to achieve is strict legless rope climb.