30 ft rope climb with weight vest

Workout of the Day

WOD 1 – in the morning…

Skin the Cat w/L sit 5, 5, 5, 5

Strict Ring Dips 20

Kipping Dips 3 x max reps

Ring handstand hold for time

WOD 2 – in the afternoon…

Power Clean 2, 2, 2, 2, 20

Strict Toes to Bar 12, 12, 12

WOD 3 – in the evening…

3 rounds w/2 minute cap and 10 kg vest:

30 ft rope climb

20 air squats

Hold iron cross for amrap remaining time

Still feeling some soreness in my legs from the Grinder on Saturday, but the day’s activities have nearly worked everything out. I worked up to 3 sets of 2 at 110 kg for the power cleans with good form and that gradually loosened the tension. But particularly helpful were the vested air squats this evening. What a cool workout that was. Having scouted out the location a few days back, I had an idea of what was possible down under Red Bridge in Fair Oaks but not the exact details. In fact, the ledge over which I intended to throw the rope actually had a hole bored through the cement and out the bottom of the bridge from where they poured the concrete. This hole was just big enough to drop a 1 ½ inch climbing rope through. Fancy that. So for the rope climbs there wasn’t any issue navigating around the cement corner or dealing with friction—just climb to the top and hit the roof.

Wes Balbi from CF 916 joined me for the evening WOD—always nice to have another body there when you’re climbing 30+ feet without a safety line. Check the video below for the footage. Only 16 spots left for Iceland…