Friday, September 16, 2016

Burpee Box Jumps, Row, WBS

WOD

Barbell & Accessory

A) Behind the Neck Snatch Grip Jerk, 1-1-1-1-1
B) Front Squat 5x5 @ same loads from A  (if your first set of 1 Snatch Grip Jerk is 100#, then do 5 Front Squats at that same weight.  If you 2nd set of Snatch Grip Jerk is 135#, then do 5 Front Squats at that same weight, etc.)
C) Handstands Hold or Shoulder Taps, 5x5-10
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Foundations
For time / 18 cap
30 Power Cleans
Run 200m
30 Front Squats
Run 200m
30 S2O
Run 200m
30 Power Snatch
*75/55 | 65/45


Conditioning 
For time / 15 cap
50 Burpee Box Jump Overs, 24/20"
100 Cal Row
50 WBS


Competition 
5 Rounds/ 2 minute clock each round
15 Calories Bike
AMRAP Hang Squat Cleans 155/105 | 135/95
-rest 1 min


Kicker
Rest 1 minute after your workout
-then
AMRAP 90 seconds: KBS 55/35 | 45/25

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