WOD of the Week

Nov 20th, 2015

Category: Competitor

WOD of the Week

Andrea & Matt Rope Climbs

Andrea & Matt Rope Climbs

Warm-up
Leading coach will drill you through some OHS, snatch balances, drop snatches, muscle snatches, etc..
Along with some shoulder mobility

Strength
1. Muscle Snatch
2-2-2-2
2. Overhead Squat
2-2-2-2

WOD *
5-4-3-2-1
Squat Snatch
Rope Climb
Thruster

*PM Toasties can go to orange

Games- (175,115)
Regional- (155,105)
Open- (135,85)

Ca$hout
With a partner
5 Rounds
12/10 Calorie Bike
10 Burpees

DISCUSSION 2 Comments

  1. Bish 11/20/2015 at 6:58 pm

    What time are people hitting this??

  2. jeff bogue 06/03/2012 at 2:22 am

    You’ve been hit by. dum dum
    You’ve been struck by. dum
    A smooth criminal.

    As for me, I’ll be finding out if Annie is OK at 11am tomorrow.
    Good night fellow CrossFitters.