Friday, April 15, 2016

Wall Climbs, T2B, Box Jumps

WOD

Barbell & Accessory 
A) Snatch and/or Clean & Jerk, 5x3@70% of 1 RM
If you have already done 5x3 for both lifts this week, find a heavy set of 1 for either or both
B) Bar Muscle-ups (jumping/banded/kipping), 5x5
C) Mobility, 5x2 mins

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

Foundations 
3 RFT
50 KBS, 55/35 | Masters (50+) 45/35
30 Reverse Hypers
Run 200m


Conditioning 
AMRAP 15
3 Wall Climbs
5 T2B
7 Box Jumps 24/20"


Competition
5 Rounds / 3 min clock
7 Bear Complex 155/105 | Masters (50+), 135/95
AMRAP Bike cals
-rest 1 min

*Kicker
AMRAP 3:
Power Cleans 135/95 |  115/80




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