Monday, September 19, 2016

Row, Double-unders, Pull-ups

WOD

Barbell & Accessory

A) Power Clean + Front Squat + Hang Squat Clean, 1-1-1-1-1
B) Snatch Grip Deadlift 3-3-3-3-3 at same loads as A
C) Double or Triple Under work, 5x10
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Foundations
AMRAP 15
100 Single-unders
30 Air Squats
15 Hang Power Cleans, 95/65 | 75/55


Conditioning 
3 RFT / 15 cap
Row 500m
30 Double-unders
15 Pull-ups


Competition 
For time
50 T2B
30 Power Cleans 155/105 | 135/95
10 Laps around bldg Farmers Carry, 55/35/25#
* 5 Burpees every break during a set


Kicker
Rest 1 minute after your workout
-then
30 Burpees for time


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