Tuesday – 140715

Guess Who - Rope Climb

Name that 314’er.

Today’s workout is meant to be a 12min Met-Con. It is not meant to be a test to see whether you can make it up the rope 5 times within a 12min time period.

An athlete that does not balk at 10 consecutive rope climbs is an athlete that might Rx this workout. An athlete that can consistently make it up the rope in three (or four) quick pulls is an athlete that might scale the workout to one rope climb per round.

Please, scale appropriately.

Warmup

5 Minute Spealler Warmup
Shuttle Run
1 Round CF Warmup
Shuttle Run
Double Under/Row/Mobility

Strength

Shoulder Press
5×10 @ 50%

WOD

From CFE – 140611

12min AMRAP

7 Fronts Squats (Body Weight)
2 Rope Climbs*

*Sub 5 Strict Pullups + Pistols

Cashout

3 Minute AMRAP

Hollow Rocks

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