Wednesday, September 21, 2016

KBS, Burpees, T2B+Pull-up

WOD

Bar & Accessory
A) Front Squat 3-3-3-3-3
B) Box Jump, 5-5-5-5-5
C) Row 100m, 5x1
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Foundations
Partner WOD / AMRAP 15
100 Knee-ups
-then
30-20-10
Hang Squat Clean Thrusters 75/55/35
Lateral Burpees over bar
-then
500 Single-unders


Conditioning
3 RFT / 15 cap
20 Alternating Single Arm Russian KB Swings 55/35/25#
15 Burpees
10 T2B + Pull-up Combo


Competition
AMRAP 15
10 UB Back Squat 225/155 | 205/135
100 Single-unders
20' Handstand Walk

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Kicker
Rest 1 minute
-then
For time - Bike 10 calories




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