20181109

WOD:

25 Min AMRAP:

10 yd Walking Lunge

1 Rope Climb

20 yd Walking Lunge

2 Rope Climbs

30 Yd Walking Lunge

3 Rope Climbs

Etc…(add 10 yd and 1 rope climb per round)

Little ascending ladder for walking lunges and rope climbs.  Would suggest taping off a 10 yd (30’) spot.  For your first round, you’ll go from beginning to end on the strip.  For round two, you’ll go beginning to end, then turn around and lunge back to the beginning, etc… for each round.

 

Scaling Options:

Lunge Two walk steps + Air Squat

Rope climbs -> half rope climb* ->3 rope walks **per climb

Half Rope climbs – (video courtesy of CrossFit Memorial Hill.  Start at the 3:24 mark) This option is for those who have the arm strength to hang onto the rope but are in need of practice on clamping the feet for the rope climb.

For Rope Walks –

Video courtesy of CrossFit On the hill

Cool Down:

Roll out forearms on racked bar

 

Pigeon Pose – 2 min per leg

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