Tuesday, November 17, 2015

WBS, Burpees, Double-unders

WOD
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Barbell & Accessory
A) Squat Clean & Jerk 5-5-5-3-1
B) Strict Pull-ups 5x5
C) GH Raise 5x5
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Foundations 
3 RFT (20 cap)
15 Front Squats 95/65/45
30 Hollow Rocks
15 Push Press 95/65/45
30 Reverse Hypers


Conditioning 
For time (20 cap)
42-30-18
WBS 20/14/10#
Burpees
Double-unders


Competition
For time (20 cap)
3 Rounds
Row 500m - sub 1:40/1:55
- rest as needed b/w rounds
3 Rounds
30 UB KBS, 70/55/35
-rest as needed b/w rounds
3 Rounds
40' UB HSW
-rest as needed b/w rounds




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