Wednesday 4.09.14

Skill: Complete 5 sets NOT for time:
- False Grip Hold Top of Pull Up on Rings – Max static hold (sub pull up bar w/o false grip)
- 10 Hollow Rocks
*take :60 - :90 rest between sets

WOD: "#Occupy Strength 2012" from CrossFitFootball.com
Complete 3 rounds:
- one-arm Kettlebell Thruster (53/35#) – 40 seconds
Rest 20 seconds
- Strict Pull Ups – 40 seconds
Rest 20 seconds
- one-arm Kettlebell Snatch (53/35#) – 40 seconds
Rest 20 seconds
- Mountain Climbers - 40 seconds
Rest 20 seconds

*Spend 40 seconds at each of four stations, with 20 seconds of rest between stations. This will result in a a four-minute round. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep.

*For thruster or snatch you can use any arm and do not have to switch. You can do all the reps and all rounds with a single arm or mix it up to use both arms.

Post total score to comments.