Thursday, October 22, 2015

Double-unders, WBS, Row, T2B

WOD
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Barbell & Accessory
A) Squat Clean & Jerk
5@50%, 5@60%, 3@70%, 3@80%, 3+@90%
Percentages are based on 70% of your 1 Rep Max

B) Dips 5x5
C) Rower - 5x10 pulls to find lowest 500m split
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Foundations 
5 RFT (20 cap)
12 Deads
9 Hang Power Cleans
6 Push Jerks

*95/65/65#


Conditioning
AMRAP 18
100 Double-unders
75 WBS
50 Cal Row
25 T2B


Competition 
12 min clock:
Max UB Reps GHDSU
-rest as needed
Max UB Reps Back Squat 225/185/135 (no racks)
-rest as needed
Max UB Reps KBS, 70/55/35



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