6/28 comp wod

By June 28, 2014wod

PreWOD

Dynamic warm up

Met Con
6/28 comp wod

6/28/14 Comp Class

Hero Wod Moon

7 Rds

10 Dumbell Split Snatch RA 40/30

1 Rope Climb

10 Dumbell Split Snatch LA 40/30

1 Rope Climb

(Alternate Feet In the Split Snatch Sets)

Rest 5 mins

6 min AMRAP

500m Row / 400m Run (choose your biggest weakness)

10 Burpee Box Jump Overs (24/20″)

20 Toes to Bar

30 Shoulder to OH (115/75 lbs)

40 KB Swings (50/35 lbs)

50 DUs

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