161114

Sunday 161113
Every 2 minutes for as long as possible complete:
From 0:00-2:00
15-ft. rope climbs, 2 ascents
185-lb. front squats, 2 reps
From 2:00-4:00
15-ft. rope climbs, 2 ascents
185-lb. front squats, 4 reps
From 4:00-6:00
15-ft. rope climbs, 2 ascents
185-lb. front squats, 6 reps

Continue adding 2 reps to the front squat each interval for as long as you are able.
172.5 lb front squats. Lay to stand rope climb, 4 reps

Completed 10 minutes + 4 lay to stand rope climbs + 4 front squats.

Warm-up 10 minute row: 2476m, 2:01.1/500m
Cool-down 10 minute row: 2333m, 2:08.6/500m