Wednesday, May 18, 2016

Sled Push, Pull-ups, WBS

WOD

Barbell & Accessory 
A) Squat Clean & Jerk @ 82% of 1 RM, 3x3
B) Super Strict Push-ups, 5x5-10
C) Mobility, 5x2mins

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Foundations 
For time (20 cap)
Row 750m (1 rep)
Bike 30 calories (1 rep)
Run 800m (1 rep)
30 Burpees (30 reps)
500 Single-unders (500 reps)


Conditioning 
Teams of 3 / 1 Works, 2 Rest / AMRAP 20
10 Sled Push
30 Pull-ups
60 WBS


Competition
For time (20 cap)
10-9-8-7-6-5-4-3-2-1
Hang Squat Clean, 135/95 |  105/75 (add 10# each round)
3/2 Muscle-ups after each round

*WOD creation courtesy of Cody Nissen



*Kicker (do all some or none; the clock begins the same second you finish the WOD)
For time:
Run 800m

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