WOD
For Time:800m Run (NOTE: If the rain persists into the afternoon, we will substitute equivalent Single-Unders for the running in this WOD)
3 Rounds of -
10 Hanging Squat Clean (155#m, 100#w)
1 Rope Climb (20" ascent)
30 Box Jump (24"m, 20"w)
800m Run (after the 3 rounds are complete)
(Post time to comments)
This workout is a modification of the 3rd WOD at the CrossFit Games qualifier for the Great Basin Reigon. In our version, we have substituted 1 rope climb for 20 chest-to-bar pull-ups. The 1st place winners at the Great Basin Regional where Chris Spealler and Hillari Eaton. Click on the link below for more results from the qualifiers.
7 comments:
My instep hasn't healed from the last rope climb!
Cameron S. - You can always substitute a like movement for the WOD Rx'd one. For example: If someone doesn't want to run in today's rain (assuming it keeps up) than they can substitute another mono-structural movement, like jump-rope.
Did your instep cramp-up on you?
Oh, wait.
Was that Cameron G. or Cameron S. who wrote that?
That was Cameron S. who said, "My instep hasn't healed from the last rope climb!"
I have my picture on my blog posts.
Confusion solved! Thanks Cameron G.
Congratulations Audra on getting your 1st Rope Climb today! Good stuff girl!
Today's WOD Champions -
Rx'd
Jason - 32:55
Scaled
Audra - 19:00 (50# HSC)
Tamieko - 19:38 (50# HSC)
Laura - 22:53 (33# HSC, 20 Box Jump, 200 Jump Rope)
Not super comfortable with hsc's, and some were closer to power cleans than squat cleans, done with 135lbs.
30:10, and the most worn out I've been in a while.
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