PA Home WOD briefing :

WOD :

For time:

21 body-weight back squats
7 rope climbs, 15-ft. rope OR Perry pull
15 body-weight back squats
5 rope climbs, 15-ft. rope OR Perry pull
9 body-weight back squats
3 rope climbs, 15-ft. rope OR Perry pull

Note: Use moderate to heavyweight for Back squat. If you don’t have a barbell, use moderate to heavy DB or backpack to do the squat.

Warm-up:

2 rounds of:

10 Ankle flex & rotations
10 Single under drill (each)
10 Banded pull apart (Slow & controlled)
10 Banded row (Slow & controlled)
10 Air squat
10 toe-touches
10 Rocking ankle (per leg)

Cool Down:

1 min paddling
30-sec shoulder banded pull
1 min spider lunge on a chair
1 min pigeon pose