ROD 081115

ROD

Tuesday, 11Aug15

 

Rope-a-Dope

4 rounds of:

  • 70 Rope Rotations (35 DU)
  • 10 DB Snatches (5 r/l)
  • 80 Rope Rotations (40 DU)
  • 8 DB Snatches (4 r/l)
  • 90 Rope Rotations (45 DU)
  • 6 DB Snatches (3 r/l)
  • 100 Rope Rotations (50 DU)
  • 4 DB Snatches (2 r/l)

Snatches will be performed as alternating i.e., 1r-1l-1r-1l-1r-1l = 6 snatches.

Rest 2 minutes

AMRAP for 15 minutes

  •    5 2 Jacks Burpees
  • 10 DB Thrusters
  • 15 Ball Slam Jack (jump back and forth and slam)

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