24
Oct
I Ain’t In No Hurry
Skill: Rope Climbs
Strength: Bench Press
6 Reps @ 70%
4 Reps @ 75%
4 x 3 @ 80%
1 x AMRAP at 75%
MetCon: 12-min AMRAP
15 Box Jumps
9 Front Squats
3 Rope Climbs
L1: 185/135, 3 RC OR 1 legless rope climb, 24″/20″ (2 foot take off)
L2: 155/105, 2 Rope Climbs, 24″/20″ (2 foot take off)
L3: 115/85, 3 Scaled Rope Climbs or 7 Pull-ups, 24″/20″ (Step-overs)
L4: 100m Run, Goblet Squats, 10 Ring Rows, 17″/15″ Step-overs