*Reminder*
Tomorrow (New Years Eve) there will be a Hero WOD from 10-12 pm. New Years Day we will have limited hours at 9 am and 10 am only. Happy New Year CFW!!
Today:
Teams of 2
30 KBS (70/53)
100 Box Jumps (24/20)
30 KBS
100 Power Cleans (95/75)
30 KBS
100 OHS (95/75)
30 KBS
100 Lunges
30 KBS
EMOM 5: 5 TNG Power Cleans at 60%
For quality! AMRAP 20 1 Rope Climb | as high as possible | 3 rope pulls 10 Dual Dumbbell Front Rack walking lunges 50/35 | 35/25 | 25/15 1 Rope Climb 100′ Farmer Carry
We’re going to spend some time today in warm up going over techniques for the rope climb, so encourage scalling as high as possible on the rope even if its just a few feet and one pull off the ground. This workout is for quality, so slow down and control your movements. For those that are proficient at rope climbs, we encourage legless rope climbs or seated l-sit rope climbs!
