WOD:
“Brian”
Three rounds for time of:
5 Rope climbs 15″
25 Back squats @ 185/135
Christy Phillips 11:36 (135lbs), Gretchen Kittelberger 12:07 (135lbs).
Post time to comments.
SCALES:
Gold
Three rounds for time of:
5 Rope climbs 15″
25 Back squats @ 175/125
Silver
Three rounds for time of:
2 Rope climbs 15″ (or 4 half rope climbs)
15 Back squats @ 155/105
Bronze
Three rounds for time of:
5 rope walk ups
15 Back squats @ 135/95
WARMUP:
8 min AMRAP:
1 Rope Climb
15 Double Unders (or DU attempts)
5 Spiderman Lunges
10 Back Squats (light load)
SKILL WORK:
Rope Climbs
COOL DOWN:
Row 500m at a slow pace shortly after you finish the WOD