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WOD 211115 - MONDAY

WARM UP


Coach Stretch

Squat Mob


3 RDS

10 Alt groiners

6 Goblet Squat

5 Scap Pull Ups

5 Push Ups


 

Skill / Strength


8-6-5-5-3-3-3-1

Bench Press


Superset:

10-12 High Plank Shoulder Taps


 

WOD


For time:


21 body-weight back squats

7 rope climbs

15 body-weight back squats

5 rope climbs

9 body-weight back squats

3 rope climbs


TC: 15 MINS


RX: from the ground

Scaled: any weight from the ground

Beginner: ♀ 45 lb. ♂ 65 lb.

Rope climbing option: lying to standing or 3:1 Knee-to-elbow


SCALED REPS:

15 - 9 - 6

Back Squats


5 - 3 - 1

Rope Climbs


 

Post WOD Accessory


2 Sets

1:00 min High-to-Low Plank (rest 1 min between sets)

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