SKILL:
Rope Climb Practice
If you can climb up and down the rope twice in 30 seconds, you test out and will be practicing pistols.
Pistol practice or 4x8 weighted pistols.
WOD:
Team of 3
16 Minute Time Cap:
21 Bear Complex (155/105 - or 65% of 1RM clean&jerk) (7 per person)
15 Rope Climbs (5 per person)
9 MU's per person
30 Second Handstand Hold per person (No Wall; partners spotting.)
100m Barbell Carry for team (Heaviest barbell used by team.)* One athlete works at a time. Rotate athletes after each Bear Complex; Person A does 1 BC, Person B does 1 BC, Person C does 1 BC, continue rotation until the team has completed 21. Each person completes all 5 rope climbs before rotating teammates. Each person must complete 3 MU's before rotating teammates, for a total of 3 sets of 3 per person.
* Scale for MU: 6 Pullups & 6 Ring Dips = 3 MU's
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