Wednesday, April 20, 2016

Sled Push, Pull ups, Bike

WOD

Barbell & Accessory 
A) Squat Clean & Jerk, 5x3 @ 72% of 1 RM
B) Super Strict Push-ups, 5x5-10
C) Mobility, 5x2 mins

*Kicker (optional work to be done immediately after your workout; do all, some or none)
_________________________________________________________________________

Foundations 
AMRAP
4 mins - Max Deads
3 mins - Max Hang Power Cleans
2 mins - Max Front Squats
1 min - Max Push Press
2 mins - Max Front Squats
3 mins - Max Hang Power Cleans
4 mins - Max Deads

* 95/65  |  Masters (50+) 75/55


Conditioning 
For time (20 cap)
Teams of 3 / 1 works, 2 rest
30 Sled Push, 4/2 | Masters (50+) 3/1
60 Pull-ups
90 Cals Bike


Competition
3 RFT
Row 300m
60 UB Double-unders
15 KBS 70/55 | 55/35


*Kicker
For time:
30 Burpees


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