Athletes,
Bring long socks or something to protect your legs since we are going to be working on rope climbs. Knee sleeves work well when put around your ankles to prevent rope burn.
SWOD
Front Squat
4s 4r @ 85%
SKILL
Rope Climbs
Not For Time
3 sets of 2 Rope Climbs OR spend around 5-10min practicing
WOD
5 Rounds For Time:
10 SDLHP (95/65)
10 Ring Dips
I do encourage the use of knee braces for all intermediate to advanced lifters as the support that they provide really does help hold the entire knee in place and thus prevents injury. Warms and Soothes your knees! Naturally, without external heat. To get this product go to!
https://www.amazon.com/dp/B016WPV6WC?th=1