WORKOUT OF THE DAY

WORKOUT OF THE DAY 7.10.18

Sometimes letting things go is an act of far greater power than defending or hanging on.
— Eckhart Tolle

Transformation Tuesday

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2016- 194lbs                                                                2018 -  205lbs

Coach Zach Ross                                    

Send us your before and after pictures so we can post your transformation on our site!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

 U.S. Army Specialist Christopher Moon, 20, of Tucson, Arizona, assigned to 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died on July 13, 2010, from injuries sustained on July 6, 2010 in Arghandab, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his parents Marsha and Brian and sister Sunday.

U.S. Army Specialist Christopher Moon, 20, of Tucson, Arizona, assigned to 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died on July 13, 2010, from injuries sustained on July 6, 2010 in Arghandab, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his parents Marsha and Brian and sister Sunday.

Warmup:

Gymnastic Warm Up

 

Skill:

Rope Climb Progression

Dumbbell Hang Split Clean

 

WOD:

"Moon"

Seven rounds for time of:

10 reps Right arm dumbbell Hang split snatch (40/30)

15 ft Rope Climb, 1 ascent

10 reps Left arm dumbbell Hang split snatch (40/30)

15 ft Rope Climb, 1 ascent

Alternate feet in the split snatch sets.

 

Intermediate:

Five rounds for time of:

10 reps Right arm dumbbell Hang split snatch (40/30)

15 ft Rope Climb, 1 ascent

10 reps Left arm dumbbell Hang split snatch (40/30)

15 ft Rope Climb, 1 ascent

Alternate feet in the split snatch sets.

 

Fitness WOD:

Four rounds for time of:

10 reps Right arm dumbbell Hang split snatch (30/20)

3 Rope Lower and Raises

10 reps Left arm dumbbell Hang split snatch (30/20)

3 Rope Lower and Raises

Alternate feet in the split snatch sets.