Tuesday, May 31, 2016

Power Clean, Front Squat, Push Press, Back Squat, Run

WOD

Barwork & Accessory 
A) Back Squat, 3x5 @ 72.5% of 1 RM
B) Box Jump, 5x5 (increase height each set)
C) Mobility, 5x2mins

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Foundations 
5 RFT (20 cap)
100 Single-unders
15 KBS, 55/35 | 45/25
30 Hollow Rocks


Conditioning 
AMRAP 20
7 Bear Complex 95/65 | 75/55
Run 400m or Row 500m


Competition
Opposing Ladder for time (20 cap)
Sled Push, 10-8-6-4-2, start with 90/50# (add 45/25# plate each set)
Triple Unders, 2-4-6-8-10



*Kicker (do all, some or none; clock begins the same second you finish the WOD)
For time:
30 Burpees

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