SAT 1/20/24 - 9am - 11am - Open Gym / Partner WOD -

Partner WOD - Share the work as needed to complete the 4 rounds -

Warm Up

3 sets:
:20 jumping jacks
10 Kang squats
:20 mountain climbers
10 deadlifts

Rope Climb PROGRESSION

3 rope pull-to-stands

3 hang + footlock attempts

3 footlocks + 1 pull

1:00 rope climb practice or scaling practice

Load Up

3 sets:
5 deadlifts
1 rope climb

Level 3

4 rounds for time:
40 deadlifts (105/155 lb)
6 rope climbs (15 ft)

Level 2

4 rounds for time:
30 deadlifts (75/115 lb)
2 rope climb
10 strict pull-ups

Level 1

4 rounds for time:
20 deadlifts (55/75 lb)
10 pull-to-stands

Post WOD

1 set:
1:00 double-forearm stretch
1:00 seated hamstring stretch