Friday, September 23, 2016

WBS, Burpees

WOD

Bar & Accessory
A) Bear Complex, 1-1-1-1-1
B) Super Duper Strict Push-ups, 5x5-10 (no quads)
C) Single Leg Stand-ups or Roll to Stand up or Pistols, 5x2
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Foundations
For time / 15 cap
10-9-8-7-6-5-4-3-2-1
Deadlift
Power Clean
S2O
*95/65 | 75/55#


Conditioning
EMOM x 15
10 WBS, 20/14/10#
AMRAP Burpees

*Score = total burpees


Competition
EMOM x15
10 cals Bike
AMRAP Air Squats
*Score = total Squats
*If you skip/miss a round you are done
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Kicker
Rest 1 minute
-then
30 Front Rack Lunges for time, 95/65 | 75/55#


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