Madness
Warm Up
3 Rounds Barbell Complex
Chicks: 45 / 65 / 95
Dudes: 35 / 55 / 75
1 Complex = 6 reps
each
Deadlift – Pendlay Row – HPC – Front Sq – OH Press – Back Sq
– Push Ups
Skill
Rope Climb Progression / Practice
Foot locks (J & S)
*try to get 3 – 5 rope climbs in a round-robin
WOD
Every 90sec until failure (or 30 minutes)
·
4 Pull Ups
·
8 Push Ups
·
12 Squats
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