A) STRENGTH
1a) Rope Climb: 1/4 x 2-3. Rest 45s.
– Rx+: L-Sit Rope Climb
– Rx: Legless Rope Climb
– L3: Rope Climb w. legs
– L2/L1: Ground to standing with rope x 3 reps.
– More on Rope Climb Scaling
1b) Strict Dips: 1/4 x 10-12. Rest 45s
– Rx+: Ring Dips
– Rx: Bar Dips
– L3: Band Assisted Bar Dips
– L2/L1: Box Dips
B) CONDITIONING
Nutshell
For time:
25 Burpee Box Jumps (24, 20)
50 S20H (135, 95)
25 Burpee Box Jumps
L3: (115, 75)
L2: (20, 15) (95, 65)
L1: (Burpees No Box) (65, 45)
12:00 Time Cap
C) EXTRA CREDIT
AMRAP 5:
25 Banded Triceps Pushdowns (light band)
25 Banded Pulldowns (same band)
Barbell Club meets at 6:30pm
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