9 Sep 14 I love a rope climbin AMRAP....

Skill
Muscle Up Progressions

Most athletes will be working on some variations of pulling to the chest from the ground.  Use their legs to help with that pull.

WOD
AMRAP 15
(1, 3, 5, 7, 9, ....)
1 Front Squat
1 Rope Climb
1 Burpee
3 Front Squats
3 Rope Climbs
3 Burpeess
and so on 5, 7, 9, etc


Bar is from the ground 115/75

Score is total reps completed

22 Dec 12 3 Christmas WODs

8:30 WOD, cause Luc is a Dork and ran out of time
5 RFT
200m sled drag 90/45
15 Wall Balls

10:30 Group WOD
5 RFT
200m sled drag 90/45
15 Wall Balls
1 Rope Climb

10:30 Sucker Bet for the BCCF Fantasy Football League

5km Run
Then
Fran
21-15-9
Thrusters 95/65
Pull-ups