8/28 Day#16

The CrossFit Warm up

3 rounds of 15 reps of:
Samson Stretch (30 seconds)
OHS
Sit-ups
Back-extensions  
Pull-ups  
Dips

Skill

Rope climbs

WOD

For time:
4 thrusters
1 15-ft. rope ascent
8 thrusters
2 15-ft. rope ascents
12 thrusters
3 15-ft. rope ascents

(W/95# m/135#)

*10 minute time cap

GoFit

Warm up 

Ping pong the following

3 reps

KB shuttle

KB single arm swing

KB clean (R/L)

KB snatch (R/L)

KB release

KB wall ball sub

Skill

KB thruster/ KBS

WOD

7x

30:30

-Pull ups

-KB thruster

-KBS