Friday, May 6, 2016

Row, Double-undes, WBS, Pull-ups, Burpee Box Jump, Wall Climb, Run

WOD

Barbell & Accessory 
A) Squat Snatch and/or Squat Clean & Jerk @77% of 1 RM, 3-3-3
or
Back Squat, 10-5-3-2-1
B) GHD Sit-up, 5x5-10
C) Mobility, 5x2 mins

* Kicker (optional work to be done post wod; begin within 10 seconds of WOD completion)
_________________________________________________________________________

Foundations 
AMRAP 15
100 Overhead Lunges, 45/25 | 35/15
75 Sit-ups
50 Deadlifts 115/95 |
25 Push Press 95/65 | 75/55


Conditioning 
For time:
Row 500
50 Double-unders
40 WBS
30 Pull-ups
20 Burpee Box Jump, 20"
10 Wall Climbs
Run 400


Competition
6 min clock:
9-6-12-3-18
Back or Front Squat
Shoulder to Overhead
135/95 | Masters (50+), 95/65


*Kicker
For time:
Max Unbroken Wall Ball Shots, 20/14 | 14/10

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