800m Jog
Dynamic Warm up
Rope Climb Technique


5 Rounds

Minute 1
– 50 DU

Minute 2
– 15 Medball Cleans (20#)

Minute 3
– Max Effort Rope Climbs

Minute 4
– Rest

Total rope climbs: 11.

First workout back from Austin. Felt a little rusty. Still haven’t nailed the rope climb technique. Should have done 3 per round. Did get 4/5 sets of DU’s unbroken. Did all cleans unbroken. 

Published by

Jeremey DuVall

Jeremey is a Happiness Engineer and Team Lead at Automattic, makers of WordPress.com and more. He also co-founded a nonprofit called Drink for Pink that supports local breast cancer research in Colorado. He writes and speaks about leadership, learning, and self-improvement.

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