Wednesday, October 21, 2015

Thrusters, Pull-ups

WOD
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Barbell & Accessory
A) Weekly Challenge - 5 attempts to find a max height box jump

B)  Front Squat 10-7-5-3

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Foundations 
Partner WOD / AMRAP 20
66 Alternating Med Ball Sit-ups, 20/14/10
66 Alternating Step Ups, 20'
66 Alternating Burpees


Conditioning - "Fran"
21-15-9
Thrusters 95/65/45#
Pull-ups


Competition 
For time:
15 Deficit HSPU, 4/2/0"
40 UB WBS
200m KB Carry, 70's/55s/35's
80 UB Double-unders
15 Ring Dips (men - high rings)

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