Wednesday, February 24, 2016

Row, Thrusters, Pull-ups

*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) Clean & Jerk 5@60%, 4@70%, 3@80%, 2@90%, 1@95%
B) Single Arm DB Shoulder Press, 5x5 (5 right, 5 left), increase load each set
C) Mobility, 5x2 mins
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Foundations 
For time:
50 Lunges
40 KBS 55/35  |  45/25
30 WBS
20 Deadlifts 135/95  |  115/80
10 Burpees
20 Deadlifts
30 WBS
40 KBS
50 Lunges


Conditioning 
3 RFT
Row 500m
21 Box Jumps
12 Thrusters 95/65  |  75/55


Competition 
3 RFT
12 DB Snatches, 80/50  |  60/30
9 Bench Press, 205/105  |  185/85 (use stand alone racks)
6 Bar Muscle-ups


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