Choose one of the below options-
W.O.D. choice #1:
*If you want to climb the rope as rx’d come at 5:00 PM.
*If you do not climb rope as rx’d, you can modify by laying on the floor and pulling yourself up to a stand with the rope (using only your arms), 3 times per 1 ascent.
*Use a weight appropriate for your fitness level with the front squats. Rx’d weight is 135# men/ 95# women.
For time:
135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 reps
15 ft Rope Climb, 1 ascent
W.O.D. choice #2:
For time:
2,000 meter row
100 box jumps- 24 inch (scale as needed)
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