Wednesday, July 20, 2016

Double-unders, WBS, Burpees

WOD

Barwork & Accessory 
A) Deadlift, 4 warm up sets then 1x5 @ 90% of 1 RM
B) Handstand Holds, 5x5-10
C) Mobility, 5x2 mins

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Foundations 
AMRAP 15
30 Deads
30 Power Cleans
30 Front Squats
30 Push Press
30 Power Snatches
30 Thrusters

75/55 | 65/45#


Conditioning 
AMRAP 15
20 UB Double-unders
15 UB WBS
10 Burpees


Competition 
4 RFT / 20 cap
Run 600m
20 Burpee Box Jumps, 24/20"  |  Masters - Step up 24/20"





*Cool Down 
For time:  30 Front Rack Lunges, 95/65 | 75/55

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