Monday, July 4, 2016

Pull ups, Double-unders, WBS

WOD

Barwork & Accessory 
A) Back Squat 5x3 @ 85% of 1 RM
B) Seated Box Jump, 5x5
C) Mobility, 5x2mins
_________________________________________________________________________

Foundations 
Partner WOD / 20 cap
50-40-30-20-10
Alternating HR Push-ups
Syncronized Air Squats
Alternating Sit-ups


Conditioning 
5 RFT / 20 cap
9 UB Pull-ups
15 UB Double-unders
21 UB WBS, 20/14 | 14/10


Competition 
15 RFT
1 Squat Clean & Jerk, 155/105 | 135/95
1 Squat Snatch


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

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