130122

Tuesday: WEAR LONG SOCKS OR PANTS if you are doing rope climbs today.

Run Club 630pm, Meet at Jefferson playground and bring a watch!

Warm up:
5 min double under flights

Mobility

Strength/Skill:
8 min EMOM
Even: 3-10 unbroken toes-to-bar
Odd: 3-5 dips (add weight if needed)

WOD:
5 rope climbs (sub 2x STRICT pullups: 5 rope climbs=10 pullups)
20 wall balls (20/14 lbs)
5 hang squat snatches (155/105 lbs)
4 rope climbs
20 wall balls
4 hang squat snatches
3 rope climbs
20 wall balls
3 hang squat snatches
2 rope climbs
20 wall balls
2 hang squat snatches
1 rope climb
20 wall balls
1 hang squat snatch


Beginner may scale to Ring Rows. If you are on Bands for pullups you will not do the rope climbs.