Wednesday, June 15, 2016

Front Squats, Run, Burpees

WOD

Barwork & Accessory 
A) 3 Position Clean (floor, knee, pockets), 1-1-1-1-1
B) Strict Pull-ups, 5x5
C) Mobility, 5x2mins
_________________________________________________________________________

Foundations 
Partner WOD / For time / 18 cap
500 Single-unders
-then
30-20-10
Hang Squat Clean Thrusters 75/55 | 55/35
Lateral Burpees over bar
-then
100 Hollow Rocks


Conditioning 
Max reps / 18 cap
50 Front Squats 115/80 | 95/65
Run 1600m
AMRAP Burpees in remaining time
*Score = total burpees


Competition 
For time / 18 cap
100 Double-unders (5 burpees each break)
60 GHD Med Ball Sit-up, 20/14 | 14/10
100 Double-unders (5 burpees each break)
30 HSPU (men - strict) |  Masters, Strict Press 95/65
100 Double-unders (5 burpees each break)
15 Deads 315/205 | 245/185


*Cool Down 
For time
30 American KBS, 55/35 | 45/25


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