Wednesday, June 22, 2016

Cleans, Burpees, Box Jumps, Hollow Rocks, T2B, Pull ups, Snatch

WOD

Barwork & Accessory 
A) Clean High Pull + Hang Squat Clean + Jerk, 1-1-1-1-1
B) Strict Pull-ups, 5x5
C) Mobility, 5x2mins
_________________________________________________________________________

Foundations 
Opposing Ladder / 18 cap
300-200-100 Single-unders
30-40-50 KBS, 55/35 | 45/25

Conditioning 
5 Rounds / 3 min clock
30 WBS
AMRAP Deads 225/155 | 185/135

Competition 
For time (18 cap)
20 Hang Squat Cleans 135/95 | 105/75
30 T2B
40 Box Jumps, 24/20"
50 GHD Sit ups
40 Pull-ups
30 T2B
20 Hang Squat Snatch 135/95 | 105/75


*Cool Down 
AMRAP 3:  Front Rack Lunges 95/65 | 75/55

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