Thursday, July 21, 2016

Run, Burpee Box Jump


WOD

Barwork & Accessory 
A) Front Squats, 4 warm up sets then 1x3 @ 90% of 1 RM
B) Seated Box Jump, 5-5-5-5-5
C) Mobility, 5x2 mins

_________________________________________________________________________

Foundations 
For time / 20 cap
21-15-9-15-21
KBS 55/35 | 45/25
HR Push-ups


Conditioning 
4 RFT / 20 cap
Run 600m (1x around the block)
20 Burpee Box Jumps, 24/20"  |  Masters - Step up 24/20"


Competition 
5 Rounds / 3 min clock
20 cals Bike
AMRAP Hang Squat Clean, 155/105
-rest 1 min


*Cool Down 
For time:  30 Hang Squat Cleans, 95/65 | 75/55



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