Wednesday, August 10, 2016

Sled Push, Pull ups, Bear Complex, Row, Wall Climb


WOD

Bar Work
EMOM x 10
A) Seated Box Jump, 5-5-5-5-5
B) Handstand Hold Attempts, 5-10
-then
EMOM x 5
C) Snatch Deadlift + Snatch High-Pull + Hang Squat Snatch, 1-1-1-1-1

_________________________________________________________________________

Foundations
For time / 18 cap
30 Power Cleans 95/65 | 75/55
50 Hollow Rocks
30 Front Squats 95/65 | 75/55
50 Reverse Hypers
30 Push Jerks 95/65 | 75/55
50 Knee ups


Conditioning 
Partner WOD / 20 cap
10 Sled Push, 4/3 | 2/1
50 Pull-ups
20 Bear Complex, 95/65 | 75/55
80 Cal Row
10 Wall Climbs


Competition 
5 RFT / 15 cap
3 Bar Muscle-ups | C2B
5 Power Cleans 185/135 | 135/95
7 Burpee Box Jump Overs, 24/20"



*Cool Down 
Rest 1 minute following the workout
-then
1 min - Bike for max calories


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