Tuesday, February 16, 2016

Back Squat, Pull-ups, HPC, Run, S2O, Row, Squat Clean Thruster

*Make sure you are prepared for the week with quality foods.  

*2016 CF OPEN - Register now to compete!
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WOD
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Barbell & Accessory 
A) Push Press + Thruster + Push Jerk + Split Jerk
B) Strict Pull-ups, 5x5
C) Mobility, 5x2 min
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Foundations 
For time
50 Deads 95/65  |  75/55
Run 100m or Row 200
40 Hang Power Cleans 95/65  |  75/55
Run 200m or Row 300
30 Front Squats 95/65  |  75/55
Run 300m or Row 400
20 Shoulder to Overhead 95/65  |  75/55
Run 400m or Row 500
10 Squat Clean Thrusters 95/65  |  75/55


Conditioning 
AMRAP 3
21 Back Squat 185/135  |  155/105
AMRAP Pull-ups

-rest 2 mins

AMRAP 4
21 Squat Cleans 135/95  |  115/75
AMRAP Double-unders

-rest 2 mins

AMRAP 5
21 Squat Snatch 95/65  |  75/55
AMRAP Box Jumps 24/20  |  20" step ups



Competition 
AMRAP 12
5/3 Muscle-ups (ring or bar)
30 UB WBS



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