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WOD – Saturday, December 4, 2010


WOD – Saturday, December 4, 2010

Warm Up:  Deep Squats x 20, PVC Overhead squats X 10, run 100M forward, 100M backwards, over under the fence, fanny whackers, frankensteins

Skill:  Rope Climb Techniques


10 rounds for time of:
15 ft Rope Climb, 1 ascent
95 pound Back squat, 29 reps
135 pound barbells Farmer carry, 10 meters

Begin the rope climbs seated on the floor.

Karianne Dickson 28:33 (65lb squat, 95lb carry), Kristan Clever 33:44 (65lb squat, 95lb carry), Kevin Montoya 39:38.

This is a great WOD to scale.  Even cutting the rounds in half to 5 rounds for time would still be an excellent WOD.  Many of us would take close to an hour to complete as R’xd.
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