Saturday, 09 September 2017 WOD

Complete the listed work as quickly as possible
For time:
3 rope climbs, 15-ft. rope (Scale= 5 lay-to-stand rope climbs)
50 thrusters (Rx=75/55, Scale=55/35)
25 dips (Scale=leg-assisted dips)
3 rope climbs, 15-ft. rope (Scale= 5 lay-to-stand rope climbs)
25 overhead squats (Rx=75/55, Scale=55/35)
75 sit-ups
3 rope climbs, 15-ft. rope (Scale= 5 lay-to-stand rope climbs)

Tips: If you are unable to climb a rope, use the lay-to-stand technique. Select a load that allows for 25 consecutive reps for the thrusters and 15 for the overhead squats. If you are unable to complete 10 unbroken strict dips, reduce the total number.  As always, discuss additional scaling options with a trainer.  Larger classes may require further scaling, especially for the rope climbs.

 

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