“SAGAT” WOD 2/1/17

WARM UP:

500 M. Row

10 Bumper Jacks 2″

10 Bumper Jacks 4″

3 Rounds

10 Inch Worms

10 Scorpions

10 Air Squats

Then:

Mobility

SKILL:

Rope Climbs

ADV: 3 x 1 Legless Rope Climb + 1 Rope Climb

*Do not touch the floor. Go directly back up.

INT: 2 Unbroken Rope Climbs

*Do not touch the floor. Go directly back up.

BEG: 3 x 1 Rope Climb

*Work on Rope Climb Technique.

LIFT:

Dead Lift

3 x 3

2 x 2

3 x 1

*Work to a heavy single for the day.

WOD:

“SAGAT”

2 Rounds

30 Dead Lift (225/155) (205/135) (185/125) (155/105)

30 Box Jump Overs (30/24) (24/20) (20/12)

30 Wall Ball (20/14) (16/10) (14/6)

3 Rope Climbs