HAPPY BIRTHDAY GLENN! / “REDLINE 18.0 TEST” WOD 11/28/17

A very happy birthday to the Patriarch of the Abel family, Glenn!

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WARM UP:

400 M. Run or Row

3 Rounds

10 Pass Throughs

10 Good Mornings

10 Front Squats

5 Inch Worms

10 Scorpions

Then:

Mobility

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WIN

SKILL: (Rope Climb Efficiency Test)

For Time: (8 MIN. CAP)

ADV = 10 Legless Rope Climbs

INT = 10 Regular Rope Climbs

*Record you scores.

WOD: (Aerobic Threshold Test)

“REDLINE 18.0 TEST”

MIN. 0-17

6 x 500 M. Row

*1 Min. Rest

MIN.17-22

For Time:

50 Thrusters (45) (35)

30 C2B Pull Ups

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FIT:

SKILL:

Rope Prowler Pull

3 x 50 Ft.

*Work to a 1RM

**No Legs. Hand over hand only!

WOD:

“REDLINE FIT TEST”

MIN. 0-17

6 x 400 M. Row

*1 Min. Rest

MIN.17-22

For Time:

50 Wall Ball (20/14) (16/10)

30 Pull Ups