Front Squat & Ropes

Mobility: Hip mob

Skill: Rope Climbing basics and foot locks, Front Squat

Workout:

Since we only had 5 people show up for yesterday’s squat workout, we are going to do the main site WOD today.  Wear high socks:

For time:
135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent

Cooldown: Grind out rear delts and external rotators with lacrosse ball

Megan gets here first Muscle up then gets 3

The main site features Jessica Gray today:

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