Tuesday, March 22, 2016

Box Jumps, Burpees, KBS


WOD
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Barbell & Accessory 
A) Squat Snatch 5x3 @ 62% of 1 RM
B) Knees to Feet 5x5
C) Mobility, 5x2 mins
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Foundations
For time:
3 RFT
200m OH Carry, 45/25#  |  Masters (50+) 35/15#
50 Lunges
10 Thrusters 75/55  |  65/45

Conditioning
AMRAP 15
7 Box Jumps
9 Burpees
11 KBS, 70/45 | 55/35

Competition
For time (15 cap)
30 Burpees
Row 500m
10/5 Ring Muscle-ups
7 Bear Complex 115/80  |  95/65
20' HSW
7 Bear Complex 115/80  |  95/65
10/5 Ring Muscle-ups
Row 500m
30 Burpees




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