9.22.15 “MAIN SITE ROPE CLIMB/FRONT SQUAT”

September 22, 2015

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STRENGTH
HBBS
5@70%
5@80%
2@85%
3@90%
1@100%

WORKOUT OF THE DAY
“Mainsite Rope Climb/Front Squat”
Every 2 minutes for as long as possible complete:

From 0:00-2:00
15-ft. rope climb, 2 ascents
185-lb/125-lb. front squats, 2 reps

From 2:00-4:00
15-ft. rope climb, 2 ascents
185-lb/125-lb. front squats, 4 reps

From 4:00-6:00
15-ft. rope climb, 2 ascents
185-lb/125-lb. front squats, 6 reps

Continue adding 2 reps to the front squat each interval for as long as you are able.

LEVEL 2
1 Rope Climb
Front squat (135,95)

LEVEL 1
10 Strict Pullups
Front Squat (95,65)

**use any combination today for scaling**

Post your results to the Whiteboard.

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