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Wall Balls, Rope Climbs, & Row

Posted on December 15, 2016 by Matt

 

FRIDAY 161216

 

4 rounds for time of:

35 wall balls, 9/6kg, 10/9ft.

5 rope climbs

15-calorie row

 

 

This entry was posted in Blog and tagged rope climb, row, wall ball by Matt. Bookmark the permalink.

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Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. - Greg Glassman, Founder of CrossFit

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