Friday's WOD - 7/15/2016


Skill:

Rope Climb Review / Rope Climb Progression

  • 3x (most difficult variation) - Lower + Raise / Foot Wrap / Foot Clamp

**Superset these skills together**

3x 3-5 - Wall Walks

Strength:

Bench Press

**Working weight is 95% of 3RM (04/19) / Recent On-Ramp grads should be working off a challenging yet fairly conservative, 3 rep weight where form is consistent.**

1x5@65%ww

1x4@80%ww

4x3@90%ww

WOD:

For Time - 20 min CAP

15 Burpee Box Jump

5 Wall Walks or variation

1 Rope Climb / ½ Rope Climb / 1x Lower + Raise

12 Burpee Box Jumps

4 Wall Walks

1 Rope Climb

9 Burpee Box Jumps

3 Wall Walks

1 Rope Climb

6 Burpee Box Jumps

2 Wall Walks

1 Rope Climb

3 Burpee Box Jumps

1 Wall Walk

1 Rope Climb

#burpeeboxjumps #WallWalk #ropeclimbs #benchpress

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301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

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