WOD Wednesday August 30.2017

WOD Wednesday
Rope Climb Skill Work (12min)
-Learn J-hook with feet (not S-hook)
-reinforce high knee pull up & hold until J-hook locked-in
-RX+ Legless Rope Climb with kip (start seated)
-S1 Rope Pulls + T2R (Standing to Laying to Standing Position plus Toes-to-Rope)
-S2 Rope Holds (2 positions: bend arms and arms straight overhead)
4 RFT:
-1 Rope Climb
-12 Burpees (6” target)
-20 Alternating Dumbbell Snatches (45/35#)
RX+ 1Seated Legless Rope Climb
S1 3 x (Rope Pulls + T2R)

Foam Roll Lats/Back

Core Cashout
3 Sets:
-20 Leg Raise + Hip