W.O.D. 11.19.16

Every 2 minutes for as long as possible complete: 
 From 0:00-2:00 
 15-ft. rope climbs, 2 ascents 
 125/185-lb. front squats, 2 reps 

 From 2:00-4:00 
 15-ft. rope climbs, 2 ascents 
 125/185-lb. front squats, 4 reps 

 From 4:00-6:00 
 15-ft. rope climbs, 2 ascents 
 125/185-lb. front squats, 6 reps 

Continue adding 2 reps to the front squat each interval for as long as you are able. Post number of minutes completed to comments.

(Scale the number of rope climbs to maintain intensity as well as the load on the Front Squat if necessary)

Community Notes:
Join us on Saturday 11/19 at 11:00AM for a FREE Handstand Clinic, whatever level you are at, we will meet you there and help you progress. Coaches Aimee, Jason, Steph, Giula, Keith and more will be on hand to help! ($25 for non-members)

...also on Saturday we are having a CFKoP social outing at 9PM at Garage North in Fishtown. 

“Failure is not an option!”
 – U.S Navy Seals

1 comment:

Keith B said...


Dave R 6@165
Lindsay 41@85
Ben 12:165
Anne 5@55
Ellie 26@105
Mark 30@135
Rob C 20@185
Edwin 16@155

Cline 30@155 1 climb
Steph C 12@65 1 climb
Meggan 30@85 RCA
Katie 28@45 RCA
Alona 27@115
Jen S 20@65
Dave N 35 Rx
Mariana 51 @105 1 Climb
Nicole M 55@65 RCA
Joe M 24@125 RCA