for quality wod – Tue 6.26.18

 In W.O.D.

Strength: Back Squat 2-2-2-2-2-2

Conditioning: 5 rounds for Quality wod:
20 GHD sit-ups
3 legless rope climbs, 15-ft. rope

Scroll for scaling options.

• The Legless Rope Climb

This medium-duration couplet taxes the midline as well as gripping and pulling stamina. The sit-ups should be completed unbroken, while the rope climbs will need to be broken up. Beginners should avoid the GHD and reduce the total number of reps.

Intermediate Option
5 rounds for time of:
12 GHD sit-ups
3 rope climbs, 1 legless, 2 with legs

Beginner Option
3 rounds for time of:
20 sit-ups
3 rope climbs, lying to standing

Come in and try the Compound at our Free Saturday 8AM class!  All fitness levels welcome!  Any movement can be scaled to fit your needs!  You can start at the link HERE or just show up in person!  Come play and get fitter!

Remember to sign in for the class you plan on attending on Mindbody.  This is a way we know who will be in class and how we can best help you meet your goals.  It’s also a way to contact those should some unexpected event take place in case and change in schedule may occur.  Also, it’s a great way to maintain your motivation!  Once you sign up, now you have to go, right!?

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