Warm up- 5 minutes row.. nice and easy
 2 rounds
90 seconds of wrist stretch
90 seconds of arm in a band stretch
15 Front squats with an empty bar, holding the bottom position with elbows high for 3 seconds

Strength Front squat-
6 sets of heavy 3’s start at about 70 percent and see how heavy you can go.
Get 2 or 3 warm up sets in before you jump into 70 percent

For time:
100 squats
15-ft. rope climb, 4 ascents
75 squats
15-ft. rope climb, 3 ascents
50 squats
15-ft. rope climb, 2 ascents
25 squats
15-ft. rope climb, 1 ascent

Scroll for scaling options.
Post time to comments.

Compare to 120710.

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Related:
• Rope-Climbing Techniques
• From the vault: WOD 120710 Demo With Rocklin CrossFit

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Scaling
Reduce the reps on the squat so that each round can be completed in only a few sets with little rest. Reduce or modify the rope climbs to something that allows you to keep moving throughout.

Intermediate Option
For time:
80 squats
15-ft. rope climb, 3 ascents
60 squats
15-ft. rope climb, 2 ascents
40 squats
15-ft. rope climb, 1 ascent
20 squats

Beginner Option
For time:
60 squats
4 rope climbs, lying to standing
45 squats
3 rope climbs, lying to standing
30 squats
2 rope climbs, lying to standing
15 squats
1 rope climb, lying to standing

Warm up-Run 800 with a wall ball (morning classes run 4X200 so we dont bring all the dirt in the gym)
40 partner wall balls, bounce it off the target to each other
Then 10 strict presses with and empty bar

Wod
Fran or Strict Fran or dumbbell fran (3 very different workouts, pick your poison)
21-15-9
Thrusters 95/64
pull ups **Ring row sub is 42-30-18

Pick the scaling that keep you moving. no band assisted pull ups today, switch to ring rows if don’t have your pull ups yet
This workout is meant to be fast. If you can’t do more than 5 strict pull ups without dropping stay with kipping.

** There will be plenty of time after class so try this with a partner
8 rounds (4 sled pushes each, 4 planks each)
1 partner sled pushes a heavy sled while the other holds a plank. switch every round

If you need to do the open wod, arrange for a judge before you get to class. set up towards the front of the room, rowers inside the rig so you are out of the way of class.

Warm up-Teams 3-
one on the bike, one doing burpees, one holding a plank. 9 minutes total. do this as a group. switch every minute. you will be at each station 3 times.

Strength-
Deadlifts.
Please warm up with very light weight. then start at about 60 percent of your 1 rep max. do 6 sets of 5 increasing your weight each round.

Wod- we will quickly review the power clean right before the wod, we want you to build up to your working weight for the wod.

wod option 1 heavy option- 4 rounds for time
5 Muscle ups
Run 200
5 Power cleans 225/155
Run 200

Wod option 2 4 rounds for time, lighter and faster
12 Pull ups or 16 ring rows
Run 200
10 Power cleans 135/95
run 200

*if you want to do option 1 pick a weight where you have to do singles on the cleans. its supposed to be that heavy

*if you want to do option 2 pick a weight where you can do at least 5 of the reps every round “touch and go”

Partner Wods

Wod 1

12 Minutes
10 cleans 155/95
10 burpees
200 M farmer carry.. 50/35 pound dumbbells you can switch the dumbbells between partners but you CAN NOT each carry 1

Wod 2
10 Minutes split how you want how many rounds can you get
50 Kb swings
30 pull ups —

wod 3

6 minutes of Man Makers.

You can attempt the open wod anytime between 8-10:45

Endurance- We ran long last week so we will be running shorter this week
2X400 90 second rest
4×800 2 minute rest
2×400 90 second rest

9am mobility

10 am Partner chipper- 30 minute cap
Bike 100 Cals
2 Sled pushes (down and back is one)
100 Kb swings
2 sled pushes
100 Burpees
2 sled pushes
100 slam balls
2 sled pushes
Bike 100 Cals