20120314

Rick Ross on a rope chain

1a) 7X2 Hang Snatch High-Pulls + 1 Hang Snatch (full squat) – heaviest possible, rest 60 sec.
1b) 7X3 Snatch Grip Behind the Neck Push Press – heaviest possible, rest 60 sec.

Then 5 rounds for total time of:
Row 250m
25 Perfectly Vertical KBS 70lbs

*Rest 2 minutes between rounds.

Lastly, pull sled 200mx4, 1:1 rest/work ration.

1a/1b- 85/95, 105/115, 115/135, 125/165, 135/185, 145/185, 150/185
WOD 14:33 total work time
10:00 later, tied a rope to a vest to a prowler with a total weight of 175 and walked.
The first in 200m in 4:03, 2nd in 3:20, 3rd-3:03, 4th-3:10

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At the old HQ, CrossFit MECCA in 2007