Friday, June 17, 2016

Deadlift, Burpees, GHD Sit-ups

WOD

Barwork & Accessory 
A) Front Squat, 3x5 @ 77.5% of 1 RM
B) Handstand Holds, 5x5-10
C) Mobility, 5x2mins
_________________________________________________________________________

Foundations 
Partner WOD (20 cap)
100 Synchronized Air Squats
100 Calories Bike (switch as needed)
100 Synchronized Sit-ups


Conditioning 
For time (20 cap)
21-15-9-15-21
Power Cleans, 135/95 | 115/80
Lateral Burpees over bar
-then
50 GHD Sit-ups


Competition 
For time
30 Clean & Jerks 225/135 | 155/105


*Cool Down 
For time
30 Thrusters, 95/65 | 75/55

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