Tuesday, August 30, 2016

C2B, S2O, Front Rack Lunge


WOD

Bar & Accessory
E3MOM x 5
A) Strict Press, 3x5 @ 70% of 1 RM
B) Snatch Grip Deadlift + Snatch High Pull, 3x5 (same weight as A)
C) Double or Triple Attempts, 5x5
_________________________________________________________________________

Foundations
Partner WOD / AMRAP 16
20 Med Ball Partner Situps, 14#
P1 - 10 Calories Bike
P2 - 10 Wall Ball Shots, 20/14 | 14/10


Conditioning 
For time / 12 cap
15 C2B
30 S2O, 95/65 | 75/55
60 Front Rack Lunges, 95/65 | 75/55


Competition 
3 RFT / 14 cap
9/6 Muscle-ups (any)
15 Cal Row
21 Dumbbell Burpee Hang Squat Clean Thruster, 50/35 | 40/25#



*Cool Down 
Rest 1 min after WOD
-then
30 WBS for time



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