Wednesday, December 9, 2015

KBS, Pull-ups, WBS

WOD
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Barbell & Accessory

A) OHS + Snatch Balance + OHS, 1-1-1-1-1

B) Double or Triple-under Attempts, 5x10

C) Knees-to-Feet, 5x5

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Foundations 
3 RFT (20 cap)
Run 400m
21 Thrusters, 75/55/35
15 Box Jumps, 20"
9 GHD Sit-ups


Conditioning 
For time (20 cap)
100 KBS, 55/35/25
50 Pull-ups
100 WBS, 20/14/10


Competition 
For time (20 cap)
Run 800 or Row 1000
30 Bear Complex 155/115/85
150 Double-unders



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