Strength
Front Squat 5×3 (find 3RM. All 5 sets should be heavy)
Conditioning
1-10 Reps of:
Front Squat 165/115lb (55% of 1RM)
Chest To Bar Pull-ups
*Top of every even minute do 1 rope climb 20′ (Sub: 3 up/downs)
—Rest 3 minutes
3 Min on Air Dyne for Max Distance/Calories
WOD Notes; The WOD starts with 1 rope climb or 3 up/downs and you must perform them every 2 minutes. Do your best to touch your chest to the bar, even if it takes you a few extra seconds to do reps as rx’d. Racks are not allowed unless you absolutely need one.
Jason raging all over 13.2
Courtney with 295 reps on 13.2!