Thursday, September 22, 2016

KBS, Burpees

WOD

Bar & Accessory
A) Strict Press, 3x5 @ 77.5% of 1 RM
B) Snatch High Pulls, 3x5 @ same loads as A
C) Wall Squats, 5-5-5-5-5
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Foundations
For time / 15 cap
10-9-8-7-6-5-4-3-2-1
Thrusters, 75/55/35
Lateral Burpee over Bar


Conditioning
For time / 15 cap
150 KBS, 70/45 | 55/35#
*5 Burpees every minute


Competition
For time / AMRAP 15
100 DU's
5 Bar Muscle-ups
15 Power Cleans 135/95 | 115/105
21 Front Squats 135/95 | 115/105
15 S2O 135/95 | 115/105
5 Bar Muscle-ups
100 DU's

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Kicker
Rest 1 minute
-then
Row 500m for time


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