Tuesday, March 15, 2016

Double-unders, Box Jumps, Deads


WOD
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Barbell & Accessory 
A) Behind Neck Jerk + Overhead Squat + Snatch Balance, 1-1-1-1-1
B) Jumping Bar Muscle-ups, 5x5
C) Mobility, 5x2 mins
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Foundations  
For time (20 cap)
20 Burpees
Run 800m
50 Sit-ups
Run 800m
20 Burpees


Conditioning 
5 RFT (20 cap)
30 Double-unders
20 Box Jumps, 24/20"
10 Deads 225/155 | Masters (50+), 185/135


Competition 
For time (20 cap)
3 Rounds
Row 500m - sub 1:45/2:00
- rest as needed b/w rounds
3 Rounds
30 UB KBS, 70/55 / 55/35
-rest as needed b/w rounds
3 Rounds
40' UB HSW
-rest as needed b/w rounds




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