Main – WOD

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Warm-up

500M Row

20M Toy Solider

20M Elbow to ankle

20M Bear Crawl

20M Reverse lunges

10 PVC Pull overs

10 Overhead squats

10 Push-ups

10 Sit-ups

5 Chin ups

5 pull ups

10 Hollow Rock

Skills

snatch progression

Metcon

Metcon (Time)

For time:

RX=50#/30#

RX+=70#/50#

scale rope climb with 2 strict pull-ups per rope climb

single-am dumbbell snatches, 50 reps

rope climbs, 5 ascents

single-arm dumbbell snatches, 40 reps

rope climbs, 4 ascents

single-arm dumbbell snatches, 30 reps

rope climbs, 3 ascents

single-arm dumbbell snatches, 20 reps

rope climbs, 2 ascents

single-arm dumbbell snatches, 10 reps

rope climb, 1 ascent