Wednesday, January 7th

[vc_row][vc_column width=”1/1″][vc_column_text]Wednesday is ropes day .. we’ll do a modified version of the 20 in 20 coiledrope.. still 20 minutes, but we’ll do only 5 moves, looping through 4 rounds.  No rest between rounds – but if you need to rest, do so during the squat portion.[/vc_column_text][vc_text_separator title=”Format: 30/30 (ropes/squats)” title_align=”separator_align_center” color=”grey”][vc_column_text css=”.vc_custom_1420660437213{background-color: #b8f477 !important;}”]1.  Alt Wave w/side lunges

2.  Low Speed Wave (low squat stance, not low speed!)

3.  Slams

4.  Jockeys

5.  Rope Jacks[/vc_column_text][/vc_column][/vc_row]

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