WOD:

1) “Moon” – 7 rounds AQAP:

10 One Arm Dumbbell Hang Split Snatch Right 40/30

1 Rope Climb 15 Feet

10 One Arm Dumbbell Hang Split Snatch Left 40/30

1 Rope Climb 15 Feet

For this workout you must alternate splits on every rep. We would like to see you all hit a solid split as well, i.e. lunge stance, but there is no depth requirement, think of it as a Power Split, versus a Squat Split. Sub for Rope Climbs will be 7 Pull-ups per Rope Climb

httpv://www.youtube.com/watch?v=kt7mq4-rLq0

Some quick thoughts on the Rope Climb

Extra Work:

2) Run: 3 x 800m

Rest exactly 3 minutes between runs. Each Run should be as fast as possible.

3) Strict Handstand Push-up: 5 x 5

If you can consistently do 5 Strict Reps for 5 sets, do these to a deficit by using plates. Rest 2 minutes in between sets. If you can’t do these scale with a band or do Strict Press.

For results post time to complete Met-con along with any scaling used. If you did Extra Work post time of each run, and what you did for HSPU’s.

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