Tuesday, October 27, 2015

Wall Climbs, Thrusters, Pull-ups, Deads, Box Jumps HPC, T2B, Burpees

WOD
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Barbell Strength & Accessory
A) Squat Snatch
5@50%, 5@60%, 5@75%, 3@85%, 1+@95%
Percentages are based on 70% of your 1 Rep Max

B) Strict Pull-ups 5x5
C) Knees-to-Feet 5x5
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Foundations 
For time (20 cap)
50-40-30-20-10
KBS 55/35/25
Hollow Rocks


Conditioning
For time (20 cap)
10 Wall Climbs
20 Thrusters 95/65/45
30 Pull-ups
40 Deads 95/65/45
50 Box Jumps
40 Hang Power Cleans 95/65/45
30 T2B
20 Burpees
10 Wall Climbs


Competition 
AMRAP 15
Row 500m, sub 1:45/2:00 500m Split
50 UB Double-unders
30 UB WBS



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