6.4.11 "Moon"

Wt 231.0 -- This is very bad and not getting better.


WOD:

"Moon"

Seven rounds for time of:
40 pound dumbbell Hang split snatch, 10 reps Right arm
15 ft Rope Climb, 1 ascent
40 pound dumbbell Hang split snatch, 10 reps Left arm
15 ft Rope Climb, 1 ascent

I did:

1 round of:

30 lb. dumbbell Hang split snatch, 10 reps right arm

130 lb. lat pull downs using the rope attachment, 10 reps

30 lb. dumbbell hand split snatch, 10 reps left arm

130 lb. lat pull downs using the rope attachement, 10 reps

I thought the work out seemed a little "light", and that was because I didn't see the "seven rounds for time" and just did the one round. However, I think that was a good thing. My left posterior knee has been very tight, a catch in my left hip, a kink in my neck running to my shoulder, and shoulder pain. So an easier workout yesterday, but still a little bit of a workout -- and a rest day today should be good. Hit it hard again tomorrow.