Its been a long wait but after 6 months we finally get to climb a rope. Todays workout repeats the tough chipper from the Regionals over the last 2 weekends.  Week 2 of the strength cycle and we still hold the pause at the bottom of the squat for good measure :)

Strength 

Every 3 Minutes

3 Back Squat (70% 1 RM )

3 Weighted Pull Up

5 Rounds

WOD

” 2017 Regional Event 3″

*Modified

30 m OH DB Lunge (22.5/15)

100 Double Under

50 Wall Ball (13/9)

10 15 ft Rope Climb

50 Wall Ball

100 Double Under

30 m OH DB Lunge

CAP 16