110225

Friday
 
( PLEASE make sure you sign up today..(10 people limit per class) If you sign up and do not come, take your name off..preferably not 5 min before class starts. We do not have enough equipment for this wkt for more than 10 people) We want everyone to have a chance at the rope climb.

Warm Up:
Run 400m
15 air squats
10 pushups
10 Knees to elbows (not knees to triceps)

Burgener:
3 sets
3 Muscle Snatch +3 Overhead Squat
3 sets
2 Snatch from Floor

Skill: Rope Climb

WOD: "19 minutes"
5 stations, 1 or 2 people at each station

3 min, Max Box Jumps
1 minute rest

3 min, Max Rope Climbs
(when 2 people are at this station, you take turns climbing the rope and you total the number each of you ascend and decend.( Ex. Person A climbs 4 times, Person B climbs 5 times, your total = 9)
1 minute rest

3 min, Max Double Unders
1 minute rest

3 min, Max Power Snatch 75/45lb
1 minute rest

3 min, Max pullups (strict, kip or butterfly: chin must go over bar or it does not count)

Record your Max's.