Wings Raised

24
Oct

Wings Raised

SKILL – Rope Climbs

STRENGTH – Bench Press

6 Reps @ 70%

4 Reps @ 75%

4×3 @ 80%

METCON – 12-min AMRAP

15 Box Jumps

9 Front Squats

3 Rope Climbs

L1: 165/125, 3 RC, 24″/20″ (2 foot take off)

L2: 135/95, 2 Rope Climbs, 24″/20″ (2 foot take off)

L3: 95/65, 3 Scaled Rope Climbs or 7 Pull-ups/7 Dips, 24″/20″ (Step-overs)

L4: Goblet Squats, 10 Ring Rows, 18″/16″ Step-overs

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