11/14/2015

13
Nov

11/14/2015

Today’s workout is courtesy of CF Grand View in Columbus, OH. Coach P had the chance to drop in and do this one. For skill work, do 1 rope climb every minute on the minute. Work in pairs if you need to. We will have the ropes over the pull-up bars for those that need to do rope pulls. Focus on the technique of using your feet.
Then for the metcon, you’ll do 21-15-9 of moderate deadlifts and pull-ups. Scale in such a way that the work takes less than 10 minutes (ideally between 5-8, less if you’re very proficient)

Skill

EMOM for 10 minutes:
1 rope climb

Conditioning

For time:
21-15-9
Deadlifts, 225/155#
Pull-ups