SATURDAY 9/09/17

WARM UP
Trainer’s Choice

FIRST…
Skill

Movement Review + Scaling

• OHS
• Dips (Scale: Feet Assisted Dip or Scale Reps)
• Rope Climb (Scale: Seated RC to Stand or Scale Reps)

WOD

Mainsite WOD 170929

5 Rope Climbs

75 Thrusters (75/55)

50 Dips

5 Rope Climbs

50 Overhead Squats (75/55)

75 Ab Mat SitUps

5 Rope Climbs