Wednesday, May 11, 2016

Row, Thrusters, Pull-ups

WOD

Barbell & Accessory 
A) Squat Clean & Jerk, 3x3 @ 80% of 1 RM
B) Strict Dips, 5x5
C) Mobility, 5x2mins

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

Foundations 
AMRAP 15
30 WBS
20 GHD Hip Extensions
10 Burpees



Conditioning - "Jackie"
For time
Row 1000m
50 Thrusters, 45/35
30 Pull-ups


Competition
AMRAP 12
10 Burpee Box Jump Overs
20 T2B
30 Power Cleans, 155/105 | 135/95
40 C2B
50 KBS, 70/55 | 55/35
60 Double-unders


*Kicker
For time:
30 Front Squats, 95/65 | 75/55


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