110420

4/20/2011

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!