30 Min Grinder
“Pain Cave Tour”
1 Rope Climb
1 Heavy Sled Push x 50’
1 Peg Board climb (to 10’ for women) or 3-5 Chin Ups @ 31×1
1 Squat Clean + 2 Front Squats or 5 Double Bell Cleans + 5 Front Squats
10 Deadlift (same weight as clean + squats or use heavier DB’s or KB’s)
Today’s WOD is a slow and heavy grinder. Enjoy 🙂
Rope climbs can be done with feet, from seated to standing, or even seated to standing on a box (ask coach for appropriate variations.
Sled push should be heavy and unbroken for 50″
Pegboard climbs, Pegboard Chin-Ups, or chin-ups can be used for this variation
Squat Clean + 2 FS should be heavy for three reps with the same weight being used for the deadlifts.