Hiwatha making it look easy!
Dynamic Warm-Up
Get the body moving!
Squat therapy, review rope ascents and modification.
WOD
Every 2 minutes for as long as possible complete:
From 0:00-2:00
15-ft. rope climbs, 1 ascents
Front squats 50% of max, 2 reps
From 2:00-4:00
15-ft. rope climbs, 1 ascents
Front squats 50% of max, 4 reps
From 4:00-6:00
15-ft. rope climbs, 1 ascents
Front squats 50% of max, 6 reps
Continue adding 2 reps to the front squat each interval for as long as you are able.
Post number of minutes completed to comments.
After Bash
800 meter job cool down.
