OVERVIEW
Today’s WOD is a couplet of front squats and rope climbs. The front squat weight will be one that we could ideally go through each round with unbroken reps. The rope climbs will be to 15ft or from the floor to a standing position then back down to the floor. Keep the transitions quick and try to avoid long rest periods to keep the intensity high.
WARMUP
Mobility
PNF shoulder external rotation w/PVC - 1 min per side
Banded tricep stretch - 1 min per side
Banded pigeon stretch - 1 min per side
Forearm stretch - 1 min
Activation - 3 rounds to build to WOD weight
5 Front squats
3 Chin ups
1 Rope climb from floor to standing position then back to floor
WOD
10 - 1 reps for Time:
Front Squats
1 rope climb after each round
♀ 95lb ♂ 135lb
COOL DOWN
Forearm stretch
Couch stretch