Tuesday, December 8, 2015

Run, Cleans, T2B, Push Press

WOD
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Barbell & Accessory

A) Snatch 5-5-5-5-5

B) Dips 5x7 (add weight each set)

C) Seated Box Jumps 5x5 (add height each set)

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Foundations 
For time (20 cap)
10-9-8-7-6-5-4-3-2-1
Box Jumps 24/20"
KBS 55/35/25
Burpees


Conditioning 
For time (20 cap)
Run 800m or Row 1000m
30 Power Cleans 135/95/65
30 T2B
30 Push Press 135/95/65


Competition 
3 RFT
21 Med Ball GHD Sit-ups 20/14/10#
15/10 HSPU
9 Power Cleans 185/135/95



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