Wednesday, June 1, 2016

WBS, Double-unders

WOD

Barwork & Accessory 
A) Squat Clean & Jerk, 3x2 @ 87.5%
B) Sotts Press, 5-5-5-5-5
C) Mobility, 5x2mins
_________________________________________________________________________

Foundations 
Teams of 2 / AMRAP 20 / 1 works, 1 rests
Bike 30 cals
30 Power Cleans
Row 30 cals
30 Front Squats
Run 400m
30 Power Snatch
Run 400m
30 OH Squat
Row 30 cals
30 Deads
Bike 30 cals

*95/65 | 75/55#


Conditioning 
AMRAP 15
30 Double-unders
Max UB Wall Ball Shots, 20/14 | 14/10
*Score = total WBS


Competition
3 RFT (20 cap)
30 GHD WBS, 14/10
20 Front Squats, 3/4 Body Weight (From the floor)
10 HSPU


*Kicker 
For time:
30 Front Rack Lunge, 95/65 | 75/55





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