Monday, May 9, 2016

Row, Thrusters

WOD

Barbell & Accessory 
A) Squat Snatch @ 80% of 1 RM, 3-3-3
B) Strict Pull-ups, 5x5
C) Mobility, 5x2 mins

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

Foundations 
5 RFT
100 Single-unders
10 hang Squat Clean, 95/65  |  75/55


Conditioning 
3 RFT
Row 750
21 Thrusters 95/65  |  75/55


Competition
AMRAP 10
3-6-9-12-15-18....
Ring Dips
Burpee to Plate
OH Lunge Steps w/ plate, 45/25 | 35/15


*Kicker
For time:
30 Burpees

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