Main – WOD
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
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