WOD August 23rd- Ropes Anyone?

By August 22, 2016 wod No Comments

Warm-up 6 KB swings + 6 Goblet squats every minute for 5 minutes

Strength Strict press 3 x 5, 2 x 3, 2 x 1: Increase in weight until you get to heavy singles.

 

WOD – 4 RFT

5 full Snatch (135/95-mod power snatch)

20 Lateral jumps over bar (2 foot take off-across and back = 2)

5 rope climbs (must be completed for RX; may be inserted into WOD wherever you want. Mod for each rope climb is 5 ring rows + 5 knee raises to parallel)

(Time Cap 15 min)

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