Wear long socks!

“Moon”

Seven rounds for time of:

40 pound dumbbell hang split snatch, 10 reps Right arm

15 foot rope climb, 1 ascent

40 pound dumbbell hang split snatch, 10 reps Left arm

15 foot rope climb, 1 ascent

Alternate feet in the split snatch sets

Don’t forget track night tonight at the Santa Monica Track at 6:30pm!

Mike Labog demonstrates a good anchor.  Wear long socks for the rope climbs!

One arm lifts used to be a main stay in the old days of strength training.  Check out this link for some incredible one arm strength feats of old, which includes one-arm support (with 700 lbs!), one arm bent press, one arm heavy swing, and one arm push ups.  Single arm movements require and develop tremendous core strength and midline stability, not to mention coordination, accuracy, agility, and balance.  Remember that CrossFit wants those qualities of activity that will lend themselves well to all activity, and therefore has to borrow carefully.