Thursday, November 16, 2017

Warm up

5 minutes of joint prep



hanging and swinging to warm up for lache

go through lache technique and practice (Darci)

go through Tic Tac technique and practice (Jered)

A. traverse 1/2 of the pull up rig

     jump from point A to Point B without touching the ground (Top Out)

     rope climb x 1

      vaults x 2

      lache to target x 1 (option 2 is 12 side swings)

do the course 3 times

The first two course runs are not for time.

B. Roll to push up x 10 reps x 3 sets; rest 90 sec.