Friday 28 September

Nathan rope climb

WOD:

Attach an object at precisely 12″ above your maximum reach with rope or cord, complete 4 rounds for time of:
30 Jump and touch
20  Deadlifts @ 185/130
10 Handstand push-ups

*20 minute cutoff

SCALES:

Gold

4 rounds for time:
25 Jump and touch (10″ target)
15 Deadlifts @ 175/120
5 Handstand push-ups

Silver

4 rounds for time:
20 Jump and touch (8″ target)
15 Deadlifts @ 165/115
5 Handstand push-ups (one ABMAT)

Bronze

3 rounds for time:
20 Jump and touch (6″ target)
10 Deadlifts @ 155/110
5 Decline pushups (on bench or GHD)

WARMUP:

 Dynamic drills

SKILL WORK OR SQUAT CYCLE

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