Slamurday

Warm-up
2 rnds
10 Pass thru
10 Deck squat
10 Spiderman pushups
10 SDLHP (45)
10 Pistols

WOD from JAX Thursday, March 17
10 Sqt Snatch 95
30 HSPU
20 G20 135
20 Burpees
30 DL 225
10 Muscleups

Hans 20:48
Britt 24:43
Hepp 22:30 (mod mu)

It's hard to type... Forearms and fingers are tight and don't move correctly.


Dessert:
Rope Slams - alternating arms (like the video Hepp posted) in a TABATA fashion.

4 rnds - 20s work, 40s rest then 4 rounds - 10s work, 20s rest.

After that, we experimented with different rope slams in intervals.