Friday January 11th

Bil’s 2019 Goal is to try new things so we sent him up the ladder. Thanks Bil 😉

Today’s WOD

2 Rounds

30s Static Plank

5 Stiff Legged Deadlift

5+5 Staggered Stance Stiff Legged Deadlift


With a Partner:

Movement for Movement

10 Rounds

1 Legless Rope Climb

3 Deadlift 315/205

6+6 KB Snatch 24/16

9 Bar Facing Burpee


Yesterday’s less complicated met-con leads to todays heavy and hard extravaganza.


Score: Time to Complete Intensity  


Scaling for Intensity

  • Legless Rope Climb → Rope Climb → 3 Chin Up → 5 Banded Chin Up
  • Deadlift → Reduce Weight
  • KB Snatch → Single Arm KB Swing → Single Arm KB High Pull → Russian KB Swing

Bar Facing Burpee → Bar Facing Body Builders

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