Thursday, May 19, 2016

Run or Row

WOD

Strength & Accessory 
A) Turkish Get-up, 1-1-1-1-1
B) GH Raise, 5x5
C) Mobility, 5x2mins

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Foundations 
For time (20 cap)
 150 American KBS, 55/35 | 45/25
* Each break do 10 Hand Release-release Push ups


Conditioning 
For time (27 cap)
Run 3 miles
or
Row 5K


Competition
For time (20 cap)
500 Double-unders
*Every break do 5 burpees


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

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