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Wednesday February 27th

26
Feb

Wednesday February 27th

Warm up- 5 minutes row.. nice and easy
 2 rounds
90 seconds of wrist stretch
90 seconds of arm in a band stretch
15 Front squats with an empty bar, holding the bottom position with elbows high for 3 seconds

Strength Front squat-
6 sets of heavy 3’s start at about 70 percent and see how heavy you can go.
Get 2 or 3 warm up sets in before you jump into 70 percent


For time:
100 squats
15-ft. rope climb, 4 ascents
75 squats
15-ft. rope climb, 3 ascents
50 squats
15-ft. rope climb, 2 ascents
25 squats
15-ft. rope climb, 1 ascent

Scroll for scaling options.
Post time to comments.

Compare to 120710.


Related:
Rope-Climbing Techniques
• From the vault: WOD 120710 Demo With Rocklin CrossFit


Scaling
Reduce the reps on the squat so that each round can be completed in only a few sets with little rest. Reduce or modify the rope climbs to something that allows you to keep moving throughout.

Intermediate Option
For time:
80 squats
15-ft. rope climb, 3 ascents
60 squats
15-ft. rope climb, 2 ascents
40 squats
15-ft. rope climb, 1 ascent
20 squats

Beginner Option
For time:
60 squats
4 rope climbs, lying to standing
45 squats
3 rope climbs, lying to standing
30 squats
2 rope climbs, lying to standing
15 squats
1 rope climb, lying to standing



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