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9/6/2017-Workout of the Day

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Wednesday 9/06/2017

Warm-up: EMOM 8, alternating:
a) 6-10 Ring Rows, pause at both ends, control eccentric

b) 10 Russian Kettlebell Swings + 5 American Kettlebell Swings, light-to-moderate weight

Gymnastic Strength : 15:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency) 

-L Rope Climb -Strict Legless Rope Climb from Seated 
-Strict Legless Rope Climb from Standing 
-Legless Rope Climb 
-Rope Climb w/Legs 
-Long, Medium,  or Short Rope Pull (3-5/side per set) 
-Lying-to-Standing Rope Climb 

WOD: 5 Rounds For Time: TIMECAP: 18:00
Level 3/2/1
400m or 200M Run
15 Kettlebell Snatch, left arm, 35/25, 25/15, 25/15(Single Arm Swing)
15 Kettlebell Snatch, right arm, 35/25, 25/15, 25/15(Single Arm Swing)


Extra Work: