Skill- Rope climb practice

WOD
Regional event#7
4RFT
2 15′ rope climbs
sprint 100 feet
4 Squat cleans (heavy as possible)
sprint 100 feet
Post loads and times to comments:

Workout:
Run 5k baby!!!!!

Bet you didn’t see that one coming huh?

And, I bet you didn’t see this one coming either… courtesy of the Calandra clan…

In case you’re not getting it, like I didn’t at first… there’s more than one in there.

WOD
For time:

10 Shoulder press, 115/75
15 Overhead squats
20 Push press
25 Front squats
30 Push jerks
35 Back squats

Strength:
Shoulder Press or Weighted Pullups
3-3-3-3-3

WOD:
3 Rounds for time of:
Run 800m
30 KB swings 53/35#
30 Pushups

‘Fran’
21-15-9
Thrusters, 95/65
Pull-ups