WOD
“First Class”
21-15-9-6-3
Front Squat
Burpee Over the Bar
5-4-3-2-1
Rope Climb
Weight: 165/115
21-15-9-6-3
Front Squat
Burpee Over the Bar
5-4-3-2-1
Strict Pull Ups
Weight: 135/95
15-9-6-3
Front Squat
Burpee Over the Bar
15-12-9-6-3
Ring Rows
Weight: 115/75
WOD GUIDANCE & GOALS
This is a SPICY one for your legs! Choose a weight for the front squats that you HAVE to break the set of 21 front squats into 2-3 sets. The first few burpees your legs will feel heavy, but once you’re a few reps into a set pick up your pace. Each rope climb will take around :10 to complete, try to stay on this pace or reduce reps. Target 12 minutes.
Post Time to Comments.
HOME WOD
21-15-9-6-3
2x Squat
Burpee
ENDURANCE
Rest
16:22 75#
9:31, 55# 15/9/6/3 – 4/3/2/1 bl band PUs
Got 1 RC after WOD!
18:27 MCx
First time climbing a rope since I broke my foot. Happy to just get thru this one.
18:24 MCx.
16:37. 115#. 3/3/2/2/1 mostly legless
13:15 125#
14:39 mcx
— some of the worst burpees in recent memory. and I wrongly thought this wod would come down to the front squats.
16:13 MCx
12:57 @ 165# (unbroken) rr’s
17:59 mcx