Friday, June 24, 2016

GHD, Bear Complex, T2B

WOD

Barwork & Accessory 
A) Front Squat, 3x5 @ 80% of 1 RM
B) Knees-to-Feet, 5x5 (land in bottom of snatch position & hold for 3 count)
C) Mobility, 5x2mins
_________________________________________________________________________

Foundations 
For time / 20 cap
50 Hollow Rocks
20 Hang Squat Clean 75/55 | 65/45
300 Single-unders
20 Hang Squat Snatch 75/55 | 65/45
50 Sit ups


Conditioning 
For time / 20 cap
50 GHD Sit-ups
30 Bear Complex 95/65 | 75/55
50 T2B


Competition 
18 minute clock
Row 1000m
Max UB WBS, 20/14 | 14/10
Run 800m
Max UB Double-unders (best of 3 attempts)
Bike 1000m
Max UB Bar Muscle-ups


*Cool Down 
For time:  30 Burpees



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