Wednesday, May 25, 2016

Run, Double-unders, Row, Bike

WOD

Barwork & Accessory 
A) Squat Clean & Jerk, 3x3 @ 85% of 1 RM
B) Strict Pull-ups, 5x5
C) Mobility, 5x2mins

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Foundations 
5 RFT
Run 200m
10 Hang Power Cleans, 95/65 | 75/55
20 Sit ups


Conditioning 
For time (20 cap)
Run 800m
40 Double-unders
Row 1000m
30 Double-unders
Bike 30 cals
20 Double-unders


Competition
AMRAP 12
10 Deads 315/225 |
20' Handstand Walk
30 GHD Sit ups



*Kicker (do all some or none; the clock begins the same second you finish the WOD)
For time:
30 Muscle Snatch / 20 Power Snatch / 10 Squat Snatch, 75/55 | 65/45

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