Thursday, September 29, 2016

Sled Push, Power Cleans, Double-unders

WOD

Bar & Accessory
A) Strict Press, 3x5 @ 77.5% of 1 RM
B) Bent Over Row, 3x5 @ same weight as A
C) Work on Double/Triple unders of Handstand Holds
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Foundations
5 RFT / 20 cap
Row 250m
Bike 10 cal
50 Single-unders
Run 200m


Conditioning
Partner WOD / 5 RFT / 20 cap
5 Sled Push, 3/2/1
15 Power Cleans 115/80/65
30 Double-unders


Competition
AMRAP 15
20' HSW
30 UB KBS 55/35 | 45/25#
40 UB Double-unders

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Kicker
Rest 1 min
-then
Run 800m for time


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