Tuesday, April 26, 2016

Clean & Jerk, GHDSU, Double-unders

WOD

Barbell & Accessory 
A) Deadlift 1-1-1-3-5
B) Strict Pull-ups, 5x5
C) Mobility, 5x2 mins
*D) Kicker (optional work to be done post wod; begin within 10 seconds of WOD completion)
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Foundations 
3 Rounds for max calories
Tabata Bike
-rest 4 mins


Conditioning 
AMRAP 15
30 Squat Clean & Jerk, 135/95 | 105/75
45 GHD Sit-ups
90 Double-unders



Competition
For time (20 cap)
55 Bar Facing Burpees
34 Overhead Squats 95/65  |  75/55
21 Ring Muscle-ups | (Masters 50+), Chin over bar pull-ups


*Kicker
For time:
150 Double-unders or 450 Singles

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