Thursday, Feb. 13, 2020

Anna with a solid 80 pound press

021320 WOD

A. Warm-up: Coach’s choice

B. Rope Climb/Snatch Overview Followed by

3 Sets of:

3 Rope Planks 

5 Box foot placement drill

3 Squat Snatch

*Rest 1 Minute in Between Sets, Rope Plank starts with athlete flat on their back,  pull to standing position and ends with athlete lying on their back, build over the three sets to working weight for Metcon.*

Metcon: “First Cut” Scaled Version 

4 Rounds For Time:

400m Run

RX 3 rope planks / RX+ 3 Rope Climbs  / scale= rope climbs

7 Squat Snatches @135/95

*25 Minute Time Cap*