Strength
Bench Press 1×5 (75%), 1×3 (85%), 3×1 (95-100%), 2×3 (90%)
Conditioning
2 Rope Climbs 20′
50 KB Swings 70/53lb
2 Rope Climbs 20′
50 Wall Balls 30/20lb to 10/9′ target
2 Rope Climbs 20′
50 Burpees
2 Rope Climbs 20′
50 Cal Row
WOD Notes: Scaling for each rope climb are 5 up/downs or sled pull (rope) outside one lap 60′. Time domain for this WOD is 15-25 min depending on your ability level. Rope climbs are all the way to the ceiling, however you may go halfway up 4x/round instead.
Nice job today everyone on the hottest day yet. Shout out to Teresa & Jenn for using 20lb MB!
Lauren owning the rope!