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. 

Quote:

“Failure is not an option!”

 – U.S Navy Seals