Friday, March 25, 2016

16.5 - Thrusters, Bar Facing Burpees


WOD
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Barbell & Accessory 
A) Snatch 3x3 &/or Clean & Jerk 3x3 both @ 62% of 1 RM
B) Strict Dips, 5x5
C) Mobility, 5x2 mins
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Foundations 
For time/Partner WOD (20 cap)
1000 Single-unders (tag in & out as needed)
10 Burpees (alternate each rep)
800 Single-unders
20 Burpees
600 Single-unders
30 Burpees
400 Single-unders
40 Burpees
200 Sing-unders
50 Burpees


Conditioning
"16.5" Scaled
21 Thrusters 65/45 |  Masters (55+) 45/35
21 Bar Facing Burpees
18 Thrusters
18 Bar Facing Burpees
15 Thrusters
15 Bar Facing Burpees
12 Thrusters
12 Bar Facing Burpees
9 Thrusters
9 Bar Facing Burpees
6 Thrusters
6 Bar Facing Burpees
3 Thrusters
3 Bar Facing Burpees


"16.5" RX'd
21 Thrusters 95/65 |  Masters (55+) 65/45
21 Bar Facing Burpees
18 Thrusters
18 Bar Facing Burpees
15 Thrusters
15 Bar Facing Burpees
12 Thrusters
12 Bar Facing Burpees
9 Thrusters
9 Bar Facing Burpees
6 Thrusters
6 Bar Facing Burpees
3 Thrusters
3 Bar Facing Burpees


Competition
5 RFT (20 cap)
100 Yard Sled Push, 3/1
20 GHD Sit-ups



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