Strength
Front Squat – 4×6 @ 80%
Conditioning
“2014 Regionals Event 5”
10 Rounds For Time
1 Legless Rope Climb 14′ (Scale: Use legs 20 ft)
200ft Sprint (to parking lot entrance)
—Rest 5 minutes
Prowler Pushes (heavy): 6×1 lap sprints
—Rest as much time needed to recover
WOD Notes: Scaling for RC are 1 Lap sled pull with arms or 6 kipping pull-ups each round. Record time for the WOD and heaviest weight used for the prowler.
Melissa with some DB snatches!