Friday, April 22, 2016

Deads, Box Jumps, Pull ups, Burpees, Cleans

WOD

Barbell & Accessory 
A) Squat Snatch or Squat Clean & Jerk, 5x3 @ 72% of 1 RM or work to a heavy set of each
B) Pistols 5x6-10
C) Mobility, 5x2 mins
*D) Kicker (optional work to be done post wod; begin within 10 seconds of WOD completion)
_________________________________________________________________________

Foundations 
5 RFT (20 cap)
100 Single-unders
20 Hollow Rocks
15 Hand Release Push-ups


Conditioning 
For time (20 cap)
50 Deads 135/95 | 115/105
40 Box Jumps, 20"
30 Pull-ups
20 Burpees Over Bar
10 Squat Cleans 135/95 | 115/105
20 Burpees Over Bar
30 Pull-ups
40 Box Jumps, 20"
50 Deads 135/95 | 115/105


Competition
For time (20 cap)
55 Bar facing Burpees
34 Overhead Squats 135/95 | 95/65
21 Ring Muscle-ups


*Kicker
For time:
Run 800m
or
Row 1000m


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