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Our Blog

Thursday 2.9.17 Workout of the Day

By cfpalmbeach | In WODs | on February 8, 2017



We learned something new at the Comp Training camp and we’re sharing it today!

Come in for Rope Climb skill work!!


Strength/Skill Work:

Rope Climbs (Heel Hook)


“Who Run It”

For Time:

800-600- 400-200

Meter Run S(600-400- 200-100)

4-3- 2-1

Rope Climbs S(2-2- 1-1)

Sled Pushes S(90/45) RX(135/90)


Core WOD


WOD Tips:

-Today we are going to introduce a new rope climb technique that we learned at the CompTrain camp, the heel hook. This may seem different or awkward at first, so

be patient and be open to trying a new technique, even if you are already very good with the J-hook or wrap method.

-For the WOD, the goal is to go hard on each run, since this will make up the majority of your WOD Time. The sled pushes will be on the lighter side, since we don’t

want you to spend a lot of time resting on these.



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