12/10/14 WOD

 

20141208_174007


Mobility:  None, but when was the last time you mobilized your forearms.


Skill Practice Warm Up:  Spend 10 minutes working on Pull Up or Muscle Up technique.


Metabolic Conditioning Workout: “Drunken Sailor Down Below”

In 5 minutes –

rope climbs (Adv: 3 reps, Int*: 2 reps, Nov: 1 rep)

then max rounds:

16 dumbbell snatches -one hand, alternate R/L as desired- (Advanced: 45lb, Intermediate*: ,30lb Novice: 20lb)

10 burpees

2 minutes rest after the 5 minutes.

In 5 minutes (again)-

rope climbs (Adv: 3 reps, Int*: 2 reps, Nov: 1 rep)

then continue the rounds where you left off:

16 dumbbell snatches -one hand, alternate R/L as desired- (Advanced: 45lb, Intermediate*: ,30lb Novice: 20lb)

10 burpees

Recent Posts

Leave a Comment