Skill:
Rope Climb Review + Scaling Options
Strength:
Back Squat
**RESET Working Weight / Training Max @100% 3RM or 90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.
5x5@75%ww
WOD:
20 min AMRAP:
250/200m Row
15 Air Squats
10 Push-ups
1 Rope Climb / ½ Rope Climb / 1x Lower + Raise
SCALED:
12 min AMRAP:
250/200m Row
15 Air Squats
10 Push-ups
1 Rope Climb / ½ Rope Climb / 1x Lower + Raise
Accessory Work:
5RFT:
9 DB Front Squats @ 50/35s
12 (6R/L) DB FR Walking Lunges
Rest 1 min b/t rounds