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Warm Up: 3 rounds 10 kb swings 10 overhead squats (add weight each round, good form) 10 Back Extensions Skill Work: Partner up 2 rounds Ring Work Hollow Rock, 10 sec hold L-tuck, 10 sec hold L-Sit, 10 sec hold Hollow Rock with Turnout, 10 sec hold L-tuck with turnout, 10 sec hold L-sit with turnout, 10 sec hold WOD: For time For time: 135/95 pound Front squat, 10 reps 15 ft Rope Climb, 1 ascent 135/95 pound Front squat, 9 reps 15 ft Rope Climb, 1 ascent 135/95 pound Front squat, 8 reps 15 ft Rope Climb, 1 ascent 135/95 pound Front squat, 7 reps 15 ft Rope Climb, 1 ascent 135/95 pound Front squat, 6 reps 15 ft Rope Climb, 1 ascent 135/95 pound Front squat, 5 reps 15 ft Rope Climb, 1 ascent 13/955 pound Front squat, 4 reps 15 ft Rope Climb, 1 ascent 135/95 pound Front squat, 3 reps 15 ft Rope Climb, 1 ascent 135/95 pound Front squat, 2 reps 15 ft Rope Climb, 1 ascent 13/95 pound Front squat, 1 rep 15 ft Rope Climb, 1 ascent Chris Spealler 4:49 If you have never climbed a rope or done ring work, don't be alarmed. We will scale things for you! Comments are closed.
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