Warm Up:
Shoulder stretches
Hang high pulls
Cleans
Dead lifts
Core Lift: Conventional Dead Lift
12x50% 10x65% 8x70% 3x6x75%
WOD: 4 rounds (increase weight each round)
10 8 6 4
Rack high pulls
(Men 95, 115, 125, 135), Women 45, 50, 55, 60)
KB Cleans per arm
RidgeWOD: For Time...
30x 135# Bench Press
Row 300 Meters
3x Rope Climbs
20x 135# Bench Press
Row 200 Meters
2x Rope Climbs
10x 135# Bench Press
Row 100 Meters
1x Rope Climb
*or if you have a partner like I did, do this and rotate off when tired (team totals)...
60x 135# Bench Press
EACH Row 500 Meters
6x Rope Climbs
40x 135# Bench Press
EACH Row 500 Meters
4x Rope Climbs
20x 135# Bench Press
EACH Row 500 Meters
2x Rope Climbs
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