Saturday, July 4, 2009

ROP Heavy with 8.5-minute Ladders

Every morning mobility:
Z-health NWU Level 1

Thursday and Friday variety:
Eischens Yoga for Warriors
(RPE 17)

Today's stretch and warm-up:
Face the wall squats, 16kg Halos, Pump stretches, Brettzel, and 16kg RKC Armbars.

ROP Heavy 24kg C&P + Pull Ladders
5 Eight and a half-minute ladders
5 Rungs

Pull ladder type:
1 Chin-up
2 Pull-ups
3 Wide Pull-ups
4 Close-grip pull-ups
5 Chin-ups
(RPE 18)

10-minute rest

24kg Swings x 20 on the minute x 11
(RPE 17)

Cool Down:
Beer, hot dogs, carne asada, and fireworks.
(RPE 1776)

Happy Independence Day!

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