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11/13/2017-Workout of the Day

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 Warm-up: Group Warm-up

Strength: 5RM Back Squat

Workout- AMRAP 12: Compare to 10/23
3 Muscle-Ups/ 6 Ring Dips/ 6 Push-ups 

12 Hang Squat Cleans, 135/95, 95/65, 75/55

Extra Work-

Rope Climb Development

16:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency)
-L Rope Climb
-Strict Legless Rope Climb from Seated
-Strict Legless Rope Climb from Standing
-Legless Rope Climb
-Rope Climb w/Legs
-Long, Medium, or Short Rope Pull (3-5/side per set)
-Lying-to-Standing Rope Climb Notes

The Athlete should select a variation which is challenging enough that it is strength work rather than conditioning but allows them to accumulate a good amount of volume (8 climbs or more.)