Friday, May 27, 2016

Row

WOD

Barwork & Accessory 
A)
B) Pistols or Single-leg Stand ups, 5x6-10
C) Mobility, 5x2mins

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Foundations 
AMRAP / rest 30 seconds b/w sets
1 min - Strict Shoulder Press
1 min - Push Press
1 min - Push Jerk
1 min - Back Squat
1 min - Front Squat
1 min - Overhead Squat
1 min - Deadlift
1 min - Summo Deadlift High-pull
1 min - Power Clean
1 min - Power Snatch
1 min - Thrusters

*95/65 | 75/55


Conditioning 
3 RFT
Row 500, 400, 300, 200, 100
*rest 1:1 / score = total time including rest


Competition
For time:
20 Pistols
10/5 Muscle-ups
Run 800m
HSW 40'
100 Double-unders
Row 500m



*Kicker (do all, some or none; clock begins the same second you finish the WOD)
For time:
30 Thrusters 95/65 | 75/55

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