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)

__________________________________