Wednesday, March 2, 2016

Squat Cleans, Burpees


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

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WOD
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Barbell & Accessory 
A) Back Squat + Behind the neck Jerk + Overhead Squat + Back Squat, 1-1-1-1-1
B) Seated Box Jump, 5x5
C) Mobility 5x2 mins
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Foundations 
3 RFT
21 Thrusters 45/35
21 Reverse Hypers
Run 200m


Conditioning 
10-9-8-7-6-5-4-3-2-1
Squat Cleans, 115/80  |  95/65
Lateral Burpee over bar


Competition 
AMRAP 9
30 Burpees
30 UB WBS
15 Cals Bike
Fran



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