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Warm Up

1) jog buck/bison loop
2) squat Sequence
3) Front Rack stretch
Finger/hand DROM

Mobility

Seal Stretch
Reverse wrist rotations x 5/5
Seal walk x 2 short trips
Bench Pigeon x 10 + 10 sec
Death Stretch

WOD

A. Front Squat: work quickly to a heavy single.
+
135/95 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135/95 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135/95 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135/95 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135/95 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135/95 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135/95 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135/95 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135/95 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135/95 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent

12 Comments on “”

  1. um, does anyone else think this workout looks insane? i want to hear from some morning people before i sign up for the afternoon…

  2. 10:27 Rx.

    Thanks to everyone who came to the Three-Way Birthday Party on Saturday!

  3. Jen- It wasn’t nearly as bad as it looks. Just be sure to wear long socks and chalk up frequently.

  4. this one is off the main page from last weekend so all of you who want more “main page” programing better get in the gym today and get up those ropes! ๐Ÿ™‚

  5. Cory was a MACHINE this AM. I’ve been rope-rowing my face off for a million years because I couldn’t get the foot hold, but after class Scott gave me some great tips and I think I’ll be up on that rope in no time. Thanks Scott!

  6. Thanks David! You were awesome this morning as well. I felt like I was amongst a group of monkeys, the way you all were just getting up and down those ropes so swiftly. ๐Ÿ™‚

  7. I just picked up a pair of long athletic socks. Thanks for the heads up Cory!

  8. wow, kudos to everyone who does this workout! it was…rough, but worth it.

    amy g. killed the squats- i can’t believe how strong you are girly! always fun to work with you.

  9. I agree with Xia…never mess with the front squattin machine with McClain, but Xia did put a great show on (By the way, is it true that J.McClain does man-aerobics on the side of crossfit classes?) Wondering if it will let me front squat the weight Jake does.

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