Friday, July 8, 2016

Row, GHDSU, WBS, C2B, HSPU, Double-unders

WOD

Barwork & Accessory 
A) Front Squats 5x3 @ 85% of 1 RM
B) Row 5x10 pulls to find lowest 500m split time
C) Mobility, 5x2mins
_________________________________________________________________________

Foundations 
21-15-9 RFT / 18 cap
Power Clean & Jerk, 95/65 | 75/55
Power Snatch, 95/65 | 75/55
Thrusters, 95/65 | 75/55


Conditioning 
For time / 18 cap
Row 500m
30 GHD Sit up
20 UB WBS
10 C2B
5 HSPU
100 Double-unders
5 HSPU
10 C2B
20 UB WBS
30 GHD Sit up
Row 500m


Competition 
AMRAP / 12 cap
Bike 50 cals
50 T2B
AMRAP Thrusters 135/95 | 115/75


*Cool Down 
For time:  Run 800m

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