Tuesday, July 12, 2016

WBS, Double-unders, Row

WOD

Barwork & Accessory 
A) Back Squat, 3x3 @ 87.5%
B) Knees-to-Feet, 5x5 (land w/ arms in overhead squat position, 2 second hold)
C) Mobility, 5x2 mins

_________________________________________________________________________

Foundations 
Partner WOD / AMRAP 18
50 Single-unders
9 KBS, 35/25#
3 Atomic Sit-ups


Conditioning 
AMRAP 18
18 UB WBS
18 UB Double-unders
18 Cal Row


Competition 
For time / 18 cap
20 Lunges, 185/135 | 155/105
20/10 Bar Muscle-ups
50' HSW
20 Box Jumps, 36/30 | 24/20"
50' HSW
20/10 Ring Dips
20 Front Squats, 185/135 | 155/105


*Cool Down 
For time:  30 Thrusters, 95/65 | 75/55

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