Saturday, May 30, 2015

Monday - WOD 125 - Out of the Rain

What a great weekend
We are going to have a good week so get ready

Happy birthday Angie -  You didn't ask for a specific Bday WOD, but we just wanted to give you a shout out.
Thank you for joining our Box. From the start you have not been afraid to try anything. That is an amazing spirit to have and  you were missed this week while you were out of town.
We look forward to seeing you soon

Warm up
Group warm up

Skill - if you do not have a rope climb, you WILL work on this skill.
Step 1 - Establish a good foot hold technique (from a tall box)
Step 2 - Attempt to hold your body weight on the rope without the box using that technique
Step 3 - Attempt a "Knee to elbow" leg pull and re gripping your foot hold
Step 4 - Repeat Step 3 as high as you can go

Strength - For those who can demonstrate at least 1 good rope climb using a good foot hold technique
15 mins to find a 1RM Front Squat

12 min AMRAP
3 Clean and split Jerks 155/105 *
6 box jumps 24/20 *
9 wall balls 20/14 *
*Scalable options avail

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