Tuesday, June 14, 2016

KBS Row, Run, Bike

WOD

Barwork & Accessory 
A) Back Squat 3x5 @ 77.5% of 1 RM
B) Knees-to-Feet, 5x5 (increase height each set)
C) Mobility, 5x2mins
_________________________________________________________________________

Foundations 
For time (20 cap)
50 Hollow Rocks
40 Deads
30 Box Jumps, 20'
20 Hang Power Cleans
10 Atomic Sit-ups, 45/25/15
20 Front Squats
30 Box Jumps
40 Shoulder to Overhead
50 Reverse Hypers

*95/65 | 75/55


Conditioning 
For time (20 cap)
50 KBS, 55/35 |45/25
Row 1000m
50 KBS, 55/35 |45/25
Run 800m
50 KBS, 55/35 |45/25
Bike 50cals


Competition 
AMRAP 20
21 UB WBS
5 UB/3 Bar Muscle-up
50 UB Double-unders


*Kicker 
For time
30 Hang Squat Cleans, 95/65 | 75/55

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