Friday, July 15, 2016

T2B, Clean & Jerk, Run

WOD

Barwork & Accessory 
A) Front Squat, 3x3 @ 87.5% of 1 RM
B) Mobility, 5x2 mins

_________________________________________________________________________

Foundations 
For time / 15 cap
50 Front Rack Lunges, 75/55 | 65/45
40 Burpees
30 Thrusters, 75/55 | 65/45
20 Cals Bike
10 Atomic Sit-ups, 45/25 | 35/15


Conditioning 
2 RFT / 15 cap
22 T2B
22 Clean & Jerk 95/65
Run 200 m


Competition 
3 RFT / 15 cap
50 UB Double-unders
10 Alternating DB Squat Clean Thruster, 100/60 | 70/35
7/5 Ring Muscle-ups (men - UB)

*Cool Down 
For time:  30 KBS 70/45 | 55/35

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