Monday, September 12, 2016

Burpees, OH Squats, C2B

WOD

Bar & Accessory
A) Back Squat, 1-1-1, then Max reps at 80% of heaviest set (10 min cap)
-then
B) Deadlift 3x5 @ 80% of A
C) Handstand Hold Attempts, 3x10
_________________________________________________________________________

Foundations
3 RFT / 15 cap
200 Single-unders
50 Lunges
30 KBS 55/35 | 45/25


Conditioning 
21-15-9 for time / 15 cap
Bar Facing Burpees
Overhead Squats, 95/65 | 75/55
C2B


Competition 
10 RFT / 15 cap
10 calories Bike
3/1 Ring Muscle-ups
1 Bear Complex, 185/135 | 155/105


Kicker
-rest 1 minute after your workout
-then
Row as far as possible in 90 seconds

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