The last 2 sessions of optional squats and milk are this week. If you haven’t missed or have only missed once… keep going. If you have missed more than once switch to the other strengths
Warm up 5 minute bike
30 air squats with a 3 second hold, stretch it out
Review rope climbs with your coach between your strength sets
Then Go into your squats and milk
-OR-
5 sets of 2 heavy thrusters KEEP MOVING
Do a few warm up sets to find your heavy weight then perform all 5 sets at that weight
For time:
4 rope climbs
16 thrusters
3 rope climbs
12 thrusters
2 rope climbs
8 thrusters
Men: 15-ft. rope, 155 lb.
Women: 15-ft. rope, 105 lb.
Scroll for scaling options.
Post time to comments.
Related:
• CrossFit WOD 180527 Tips With Rory McKernan
• The J-Hook Rope Climb
Scaling
This couplet is a sprint. Choose a load and modification that allow you to complete each set of reps unbroken.
Intermediate Option
For time:
3 rope climbs
16 thrusters
2 rope climbs
12 thrusters
1 rope climbs
8 thrusters
Men: 15-ft. rope, 115 lb.
Women: 15-ft. rope, 75 lb.
Beginner Option
For time:
10 rope climbs, lying to standing
16 thrusters
8 rope climbs, lying to standing
12 thrusters
4 rope climbs, lying to standing
8 thrusters
Men: 65 lb.
Women: 45 lb.