Thursday, July 7, 2016

Thrusters, Pull ups, Deadlifts, HSPU, Power Snatch, Burpees

WOD

Barwork & Accessory 
A) Deadlift, 4 warm up sets then 1x5 @ 85% of 1 RM
B) Handstand Hold Attempts, 5x5-10
C) Mobility, 5x2mins
_________________________________________________________________________

Foundations 
3 RFT / 20 cap
50 Lunges
40 Hollow Rocks
30 Hand-release Push ups


Conditioning 
Partner WOD / 20 cap
21-15-9
Thrusters 95/65 | 75/55
Pull-ups
-then
21-15-9
Deadlifts 225/155 | 205/135
HSPU
-then
21-15-9
Power Snatch 135/95 | 115/75
Lateral Burpees over bar


Competition 
For time / 20 cap
3 Rounds
Row 500m - sub 1:50/2:05
-then
3 Rounds
30 UB KBS, 70/45 / 55/35
-then
3 Rounds
50' HSW


*Cool Down 
For time:  30 WBS

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