03 Nov 14

Skill:  Rope climb practice X 15:00.  If you have solid Rope Climbs, practice the Legless or V-Sit variations.

Short Conditioning WOD:  Go 80% on this rather than all out.  Flow through and take a few breaths between movements and efforts.  Movements below should be “hard style”, mindful, and of high quality.

5 rounds of:

  • Kettlebell Snatch X 5 each side @ 53#/35#
  • Kettlebell Goblet Squat X 10 @ same load
  • Kettlebell Swing @ same load
  • Push Up X 15
  • Pigeon Lunge X :30 each leg


3 rounds of:

  • Windmill X 5 @ heavy, yet manageable
  • Kettlebell Single Leg Straight Leg Deadlift (think Warrior 3) X 5 each leg @ you call it
  • FMS Lunge Sequence X 2 each side
  • PVC Shoulder Passthrough

Darth Vadar doesn’t use excuses. Neither should you…

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