09 February 2017


Work Capacity
Complete as many rounds as possible in 20 minutes:
1x 20ft rope climb
10x Overhead squats w/50% bodyweight
1x 20ft rope climb
10x Front squats w/bodyweight
1x 20ft rope climb
400m Run

Note: Climbing a rope is a life skill, use each rep as an opportunity to refine your skill. Consider challenging yourself with no feet on the first climb each round, or all reps depending on your skill level. The loading on the squats should be manageable. As the volume accumulates hold yourself accountable to solid form. Get after it on the run!

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