Wednesday, September 28, 2016

Deads, Pull-ups

WOD

Bar & Accessory
A) 5 Position Clean (Power or Squat), 1-1-1-1-1
B) Snatch High Pull, 3-3-3-3-3 (same loads as A)
C) Mobility, 5x1 min
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Foundations
Partner WOD / For time / 15 cap
500 Singles Unders
50 Knee ups
400m Run
50 Deads 135/95/65
500m Row
50 Step ups, 20"
50 Cal Bike


Conditioning
21-15-9 for time / 15 cap
Deadlifts 225/155 | 205/135
Pull-ups


Competition
3 RFT / 3 min clock
Row 500m
15 WBS
AMRAP Burpees
-rest 2 mins

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Kicker
Rest 1 minute
-then
30 Cal Bike for time

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