Monday, September 19, 2016

WBS, Box Jump Overs, Deads

WOD

Bar & Accessory
A) Power Snatch + Snatch Balance + Hang Squat Snatch, 1-1-1-1-1
B) Bent Over Row, 3-3-3-3-3
C) Handstand Hold Attempts, 5x5
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Foundations
AMRAP 12
200m, Overhead Carry, 45/25/15
30 Lunges
10 Strict banded Pull-ups


Conditioning
AMRAP 
4 mins - WBS
3 mins - Box Jump Overs, 24/20"
2 mins - Double-unders
1 min - Deadlifts 135/95 | 115/80
2 mins - Double-unders
3 mins - Box Jump Overs, 24/20"
4 mins - WBS


Competition
For time / 15 cap
Accumulate 2 min Overhead Hold
15 weighted GHDSU, 45/25/15# plate
21 Burpees Over Bar
21 Thrusters
21 Burpees Over Bar
15 weighted GHDSU, 45/25/15# plate
Accumulate 2 mins Overhead Hold

*135/95 |  115/80

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Kicker
Rest 1 minute
-then
Run 800m for time

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