Up A Wall
400m Run
3 Rope Climbs
20 Wall Balls @ 20/14

Workout Guidance
This workout is a long one, with a big teaching focus on rope climbs. We run and do wall balls all the time, so expect your coach to spend the bulk of the warm-up instructing on the rope climb. Unlike some other days, this is a really good day to slow it down and substitute pure skill work for the rope climb. The central skill of the rope climb is a foot clamp. There are many different styles of foot clamp, but they all accomplish the same thing; they all allow us to keep the rope from sliding between our feet as we drive through our legs to stand up. Once you’re able to foot clamp and keep the rope from sliding, you’re well on your way to rope climbs. Remember, on rope climb day we want to wear long pants and long socks, as well as shoes that can hold up to the beating of sliding up and down the rope.

Question of the Day
What’s the most annoying thing you did as a kid?

Box Brief
7th Annual 24 Heroes Fundraiser
May 29th – May 30th
TILT Southborough – 12 Southville Rd
Click HERE for all details
Monday 5/30 – Two Classes Only! 7am and 9am

FREE Running Seminar w/ Coach Jess

Saturday June 11th @ 8am-9am
TILT Sudbury – 31 Union Aven 
Click HERE for all details