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WOD – Wednesday, March 23, 2011

22
Mar

WOD – Wednesday, March 23, 2011

Warm-up: Burgener Warm-up, 200m run, 50 m walking lunge, 10 push-ups, 10 pull-ups

Skill: Rope Climb

Strength: 10 minutes to work up to 1RM front squat

WOD:

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 rep
15 ft Rope Climb, 1 ascent

Post time to comments:

Time Domain: 5-10 minutes

WOD Demo with Chris Spealler – video [wmv] [mov]

Josh - at 3's Company

Josh - at 3's Company

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