Friday 9/21/12

Warmups

Fact: Rope Climbing used to be an Olympic Sport.

Fact: Rope Climbing is awesome.

Fact: This guy’s mustache is awesome.

Fact: We’ve got a rope.

Skill: Rope Climb

Strength: Front Squat

5- 5- 5 (Shoot for a 5 lb pr on your last set of 5)

WOD: 12 Minute AMRAP

Then, with remaining time, AMRAP

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On Friday, September 21, 2012 at 7:34 am, Mikey wrote:

New toy! New toy! New toy!

On Friday, September 21, 2012 at 7:46 am, Kassie wrote:

Yeah yeah yeah!

On Friday, September 21, 2012 at 8:27 am, Brian I wrote:

Rope climbs were tough. We only got to them after the WOD.

Front Squats: 155 – 165 – 175
WOD: 3 + 25 (so close!) Rx

3/4 of a rope climb, and a big rope burn on my leg.

On Friday, September 21, 2012 at 8:34 am, Donna McConnell wrote:

Yes! Ropes are the best!!!

On Friday, September 21, 2012 at 11:32 am, Mike L. wrote:

Rope climbs were fun! Looking forward to trying more.

Front squats: 4 x 155#
WOD: 4 rounds + 12 with 35# KB, 20# WB

Pro Tip: Long Socks, pants, etc. are nice for rope climbs.

On Friday, September 21, 2012 at 1:09 pm, Sarah wrote:

And on personal experience – if you wear Inov-8′s they will get ripped up! So be careful!

On Friday, September 21, 2012 at 2:37 pm, Mikey wrote:

4 rds + 17 reps, rx. 180 kb spins are tough.

I wish I got a chance to practice before the Spartan Race tomorrow.