Warm-Up: 3 rounds of
10 arm circles forward/backward, small/big => 2 forward rolls => 2 cartwheels => 10 squats => 10 mountain climbers => 10 vertical jumps to target => 100m run
Skill: power snatch and rope climbs
WOD: 6:00-8:00 AMRAP of
1 rope climb ( as high as possible)
5 burpees
10 wall balls
5 DB power snatches
Buy Out: max hold on rings. Once you drop complete 7 ring rows
GAME!!
10 arm circles forward/backward, small/big => 2 forward rolls => 2 cartwheels => 10 squats => 10 mountain climbers => 10 vertical jumps to target => 100m run
Skill: power snatch and rope climbs
WOD: 6:00-8:00 AMRAP of
1 rope climb ( as high as possible)
5 burpees
10 wall balls
5 DB power snatches
Buy Out: max hold on rings. Once you drop complete 7 ring rows
GAME!!
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