Monday, December 7, 2015

Row, Wall Climbs, Double-unders

WOD
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Barbell & Accessory

A) Front Squat 5-4-3-3-3 (not to exceed 80% of 1 RM)

B) Power Clean Tire Flip 5x5

C) Strict Pull-ups 5x7

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Foundations 
5 RFT
20 Air Squats
20 Push Press 95/65/45
20 GHD Hip Extensions


Conditioning 
AMRAP 15
Min 1 - Row 200m
Min 2 - 5/3 Wall-climbs
Min 3 - 30 Double-unders


Competition 
5 RFT (15 cap)
HSW 40'
21 KBS 70/55/35
12 C2B



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