Most Recent Benchmark was FRAN on Aug 23,2017 (576 days ago)

Monday Sep 24,2018

180924


Time
SQUAT THERAPY
Points of performance:
-The hips initiate the squat by moving back and down.
-The spine remains neutral with the lumbar curve maintained.
-The knees track in line with the toes.
-The hips descend until their crease is below the top of the knees at the bottom.
-The heels stay down throughout the movement.

2 Rounds
10 Wall Squats
30-second Goblet Squat Hold

WOD
100 squats
15-ft. rope climb, 4 ascents
75 squats
15-ft. rope climb, 3 ascents
50 squats
15-ft. rope climb, 2 ascents
25 squats
15-ft. rope climb, 1 ascent

Scaling
Pick one that allows you to keep moving throughout wih little rest.  

Option 1
80 squats
15-ft. rope climb, 3 ascents
60 squats
15-ft. rope climb, 2 ascents
40 squats
15-ft. rope climb, 1 ascent
20 squats

Option 2
60 squats
4 rope climbs, lying to standing
45 squats
3 rope climbs, lying to standing
30 squats
2 rope climbs, lying to standing
15 squats
1 rope climb, lying to standing

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