WOD 8/3/17

By | August 2, 2017

Thursday, Week 2/Block 3

Skill
Rope Climb Skill Work + Gymnastics Static Hold

EMOM 10:
ODD Minutes: 1 Rope Climb or Scaling Option.
Adv: Legless RC
EVEN Minutes: 20-30s Chest Facing Wall Handstand Hold

Conditioning
AMRAP 18:
40 2-Count Mountain Climbers
30 Air Squats
20 DB Hang Power Snatch (10 each side)
10 Box Jumps w. Step down (24, 20)
*Athlete choice of DB weight

Extra Credit
100-150 Banded Pull-aparts

Training Intent

– Skill/Gymnastics: Spend 10:00 learning and practicing Rope climb technique. Perferred method is J-Technique.
– Metcon: Move through this at a relatively slow pace, 60-70% of maximal effort. Focus today is on breathing and getting comfortable with DB Snatches. Also, focus on simply moving efficiently today and don’t worry about scores.

Strong crew on Tuesday at 6am. Judith, Josh, Craig, Brent.

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