SKILL

5 ROPE CLIMB, wear socks!!!

WOD

In 6 minutes ascend up the ladder in multiples of 3: 3 Dumbbell Alternating Snatch @ (50/35)MW 3 Hanging knees up…..make sure to engage your lats, by external rotation  6 Dumbbell Alternating Snatch 6 second per side ISO lun *Continue up ladder until time is up* At the 6:00 mark : Run 600 Meters Until 12:00 mark – whatever time you have left – REST REPEAT 6 Minute Ladder starting back at the beginning ACCESSORY 5-5-4-3-2 tempo 5 Push ups using these tempos