Got the skills?

Dec 4th, 2015

Category: Competitor

Got the skills?

Go Big

Go Big

Warm-up
run a loop or row 500m
coach will lead the group through some snatch assistance exercises.

Skills
Spend 10 Minutes working on Hand-balancing and Rope Climbing technique

Strength
EMOM20
Odd- Deadlift
3 Reps @85%
Even- Overhead Squat
3 [email protected]%

WOD
12 Minute AMRAP
5 Power Snatches
1 15ft Legless Rope Climb
3 Squat Snatches
1 20 ft Rope Climbs
1 50ft Handstand Walk

Games- 155,105
Regional 135,95, 10 ft legless
Open 115,80, 1 20 ft climb, 1 15ft climb

Cool down
1 Mile Run @75%