6 rounds for time:
10x snatch, 95lbs (demonstration: http://www.youtube.com/watch?v=idZAO-QDeqc)
10x rope slams, 2" thick/20' long rope
10x push-ups
10x body weight ins-and-outs (slightly easier than jump-squats)
1x 50-yard run
(Scott 12:27, Bob 19:35)
60 total reps of 95# snatches is what really made this tough...the last few rounds were serious.
10-rep sets are long enough to really get exhausting, but short enough to allow for moderate levels of weight, which is a nice combination.
Considering how sore i was from yesterday's WOD, I was happy with my time.
My lung capacity has hit another level over the last two months, which makes all the difference.
Bobby and Anthony have already shown increases in strength and conditioning, even if they don't realize it yet.
One thing they both have which is impossible to teach is mental toughness.
If they are able to come 4+ times/week it would greatly accelerate progress.
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