10 foot Rope climb, 4 ascents 30/45 pound Clean and jerk, 4 reps 10 foot Rope climb, 3 ascents 45/65 pound Clean and jerk, 3 reps 10 foot Rope climb, 2 ascents 65/95 pound Clean and jerk, 2 reps 10 foot Rope climb, 1 ascent 95/135 pound Clean and jerk, 1 rep
Scale: 2:1 strict chin ups to sub rope climb
At home wod Mobility- Calf bone saw PNF hamstrings Painball Warm up- 6-10-12 Lunges Pushups Sit-ups Wod- 5 rounds 5 kB cleans 10 inch worms 15 jumping jacks
At gym wod 6:30-9 am 3 rounds for time of: 50-m lunge in AFSAP 1 burpee per lunge step taken Scale: 3 rounds for time of: 25-m lunge in AFSAP 1 burpee per lunge step taken
At home wod Mobility - PNF hamstrings Doorway shoulder stretch Warm up - 10-6-2 Lunges w same side elbow to floor Jumping jacks Inch worms Wod - 4 rounds 10 decline pushups 15 sumo squats (yup, sumo s
