Thursday, May 26, 2016

Double-unders, WBS

WOD

Barwork & Accessory 
A) Front Squat 3x5 @ 70% of 1 RM
B) Handstand Holds, 5x5
C) Mobility, 5x2mins

_________________________________________________________________________

Foundations 
Teams of 4 / AMRAP 20
20 Sled Push, 3/2
-then
P1 - 100m Lunge
P2 - 200m OH Carry, 45/25 | 35/15#
P3 - 300m KB Farmers Carry, 55/35 | 45/25#
P4 - 400m Run

*Complete each exercise and advance only when person ahead is done / all work simultaneously


Conditioning - "D. Wilkins"
3 RFT (20 cap)
Run 800m
5 Bar Muscle-ups


Competition
3 RFT
15 UB Clean & Jerk 135/95 | 95/65
10 C2B (men strict)
5 Box Jump 30/24/20


*Kicker (do all, some or none; clock begins the same second you finish the WOD)
For time:
30 KBS, 70/55 | 55/35


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