SWOLE-MATE // 11|14|14

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NO SATURDAY CLASS!! come support the #slavestealer throwdown.

PROGENEX order due today. // bring socks or wear pants for rope climbs.

strength | skill

rope climb technique for 5 min. then:

1 rope climb + 1 heavy clean & jerk every min for 10 min

score is heaviest c&j + lightest c&j

** compare to 2|7|14

wod | SWOLE-MATE

on a 15 minute clock:

1 minute of squats

2 minutes of double-unders

3 minutes of push-ups

4 minutes of kbs 2 / 1.5

5 minutes of pull-ups

** compare to 2|7|14