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)