WoD for October 13th, 2014

Group: Burgener Squat Clean

Review: Rope Climbs

WOD: For Time

2 Squat Clean (185/130) a) 175/120 b) 155/110
4 Rope Climbs a/b) x3 Rope Progressions c) x1 Rope Progression
3 Squat Clean (175/120) a) 155/110 b) 15/95
3 Rope Climbs
4 Squat Cleans (155/110) a) 135/95 b) 115/80
2 Rope Climbs
5 Squat Cleans (135/95) b) 115/80 c) 95/65
1 Rope Climb

Note: We’ll be placing a cone at the “front” of the room so no one gets unfair advantage setting up close to the ropes. You get one bar and will need to strip weights as necessary. Power Clean to Front Squat is OK for scale of 1 letter grade down.

MOB: Roll Posterior Chain, Quads, Lats

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