Warm-up
-Row 1000m
-Handstand obstacle course
-Handstand ladder drills
-Warm up the hams with gh raises and reverse hyper
-Practice legless rope climbs
2013 WOD 6
21-15-9
Deadlift (315,205)
Box Jump (30,24)
Open- (275,185)
Masters (245,165) (24,20)
Rest 10 minutes
2014 WOD 4
10 rounds for time of:
1 legless 14-foot rope ascent
200-foot sprint (11 Minute Cap)
Regional- 7 Rounds
Open- 10 ft legless or 5 fat bar strict pull-ups
Masters- 7 Rounds, Regular Rope Climbs