Monday, August 29, 2016

Row, Burpee Box Jumps, Cleans


WOD

Bar & Accessory
E3MOM x 5
A) Clean & Jerk, 5-4-3-2-1
B) Bent Over Row (same weight and reps as A)
C) Handstand Hold, 5x5
_________________________________________________________________________

Foundations
Partner WOD / AMRAP 15
P1 - Accumulate Single-unders
P2 - 9 KBS, 7 Burpees, 5 Box Jumps 20'
*Switch each round / Score = total single-unders + reps


Conditioning 
For time / 15 cap
Row 30 Calories
20 Burpee Box Jumps, 24/20
40 Power Cleans 135/95 | 115/80
20 Burpee Box Jumps
Row 30 Calories


Competition 
For time / 15 cap
Overehead Hold - accumulate 2 mins, 135/95 | 115/80
50 cals Bike
21-15-9 Thrusters, Pull-ups, 135/95 | 115/80


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

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