Wednesday, August 31, 2016

Partner: Box Jumps, WBS, Pull-ups


WOD

Bar & Accessory

A) Overhead Squat, 3x5 @ 70% of 1 RM
B) Muscle Cleans, 3x5 (same weight as A)
C) Seated Box Jump, 3-3-3
_________________________________________________________________________

Foundations
Teams of 3 / AMRAP 20
1 Sled Push D&B, 4/2 | 3/1
Run 1 lap around bldg
5 Burpees

*Stay in order / Each round = 7 reps /


Conditioning 
Partner WOD / AMRAP 7
P1 - Pull-up Bar hangs with Med Ball b/w feet, 20/14 | 14/10
P2 - Burpee Box Jumps or Step-ups, 24/20"
-rest 1 min
AMRAP 5
P1 - Plank Hold w/ 45/25# plate on back
P2 - WBS
-rest 1 min
AMRAP 3
P1 - Overhead Hold 95/65 | 75/55
P2 - Pull-ups


Competition 
3 RFT / 15 cap
150 DU's | Masters 75
10 OHS, 135/95 | 105/70


*Cool Down 
Rest 1 min after WOD
-then
30 Clean & Jerks for time, 95/65 | 75/55

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