110604 Moon

CFSB w4d5

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5 min jump rope

10 overhead squats x 2

7 ring dips x 2

25 med ball sit ups

Strength:

Front Squats 5 x 3

115-135-155-165-175

HR Back Squats 155 x 18

WOD:

“Moon”

Three rounds for time of:
35 pound dumbbell Hang split snatch, 10 reps Right arm
15 ft Rope Climb, 1 ascent
35 pound dumbbell Hang split snatch, 10 reps Left arm
15 ft Rope Climb, 1 ascent

Alternate feet in the split snatch sets.

Time: 10: 58