WARM UP:
500 M. Row
3 Rounds
10 Pass Through’s
10 Good Mornings
10 High Shrugs
10 High Pulls
10 Front Squats
20 Sec. Handstand Hold
Then:
Mobility
SKILL: (Rope Climb / Grip Efficiency Test)
Adv. / Int = Max reps of Legless Rope Climbs
*You may only take a 3 Sec. break at the bottom.
Scaled – Max reps of Rope Pull Up’s
*You may do in singles with only a 3 sec. rest between reps.
Then:
Adv. / Int = Max reps of Regular Rope Climbs
*You may only take a 3 Sec. break at the bottom.
Scaled = Max Reps Supine BB Row
**Record you scores.
LIFT:
Thruster (Test)
10 Min. to Find New 1RM
*Rep. example: 3,3,3,2,2,1,1,1 or 10 x 1
WOD: (Glycotic – Skill Test)
AMRAP 8
3 HSPU
3 Cleans (185/125) (165/110) (155/105) (135/95)
6 HSPU
3 Cleans
9 HSPU
3 Cleans
12 HSPU
6 Cleans
15 HSPU
6 Cleans
18 HSPU
6 Cleans
21 HSPU
9 Cleans
*Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
**Scaled please sub. HSPU for 2,4,6,8,10 etc. Wall Walks or matched reps H.R. Push Up’s according to level.
POST WOD:
Mobilize & Stretch
