Sep 10th, 2014
Run 2 loops
Spend 5 minutes mobilizing the shoulders
3 Rounds Not for Time
50 Ft Handstand Walk
1 Legless Rope climb in L-sit position
-if cannot complete in “L”position work on kip.
-If cannot complete legless rope climbs, complete 5-10 strict fat bar pull-ups/ and or practice static hold on rope
3 Rounds of:
Power Snatch (75,55)
Box Jumps, (24,20)
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for a good score. One point is given for each rep.