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Friday November 21, 2014


Strength: 10min EMOM

Bear Complex:  125/85, 105/75

(Should be a light/med weight. Get through it quick to give yourself some rest)


15 Min AMRAP
-1 Legless Rope Climb 15′
-15 Push Ups
-3 Deadlifts 225/185

Post wod: Stretching and mobility

General Fitness:
185/125 for deadlift
regular rope climbs

-3x rope climb progression
-elevated push-ups. 
-Weights on Deadlift 125/85

The goal of this workout is to pick a style of rope climb and deadlift that will allow you to keep a pace of 2 minutes per round. If you are taking 3-4 minutes per round you need to SCALE BACK.

Earlier Event: November 19
Wednesday November 19, 2014
Later Event: November 23
Thanksgiving Week Schedule!!!