Thursday, August 25, 2016

Pull-ups, Double-unders, KBS


WOD

Bar & Accessory
EMOMx15
A) Tall Snatch: Video  + Snatch Balance no dip, 1-1-1-1-1, : Video
B)  Good Mornings, 5x5: Video (same weight as A)
C) Sotts Press, 5x5:  Video  (same weight as A&B)
_________________________________________________________________________

Foundations
For time / 18 cap
10 Burpees
40 Deads
20 Burpees
30 Hang Power Cleans
30 Burpees
20 Front Squats
40 Burpees
10 Push Jerks

*95/65 | 75/55


Conditioning 
AMRAP 15
10 UB Pull-ups
20 UB Double-unders
30 UB KBS 55/35 | 45/25


Competition 
5 RFT
5 Hang Power Snatch 155/105 | 135/95
5 C2B (men - strict)
5 Box Jump, 30/24 | 24/20"


*Cool Down 
Rest 1 min after WOD
-then
1 minute - Row as far as possible


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