Friday, May 13, 2016

Bike, T2B, HSPU

WOD

Barbell & Accessory 
A) Make-up day for Snatch and Clean & Jerk, 3x3 @ 80% of 1 RM
or
Front Squat 5x5 @ 65% of 1 RM
B) Box Jumps, 5x5 (increase height each set)
C) Mobility, 5x2mins

_________________________________________________________________________

Foundations 
Partner WOD / AMRAP 17
5 Thrusters 75/55 | 65/45#
7 Burpees
9 Box Jumps, 20'

*Switch after each round


Conditioning 
AMRAP 15
Bike 10 cals
10 T2B
5 HSPU


Competition
For time 12-9-6 (15 cap)
Muscle-ups
Deads 315/205 | 275/185
* Men - run 200m each break during a set of muscle-ups or deads



*Kicker (do all some or none; begin w/ in 10 seconds after WOD or else it is not RX'd)
For time
50 WBS, 20/14 | 14/10





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