Thursday, October 13, 2016

Bike, Hang Squat Cleans, Burpees

WOD

Bar Work & Accessory
A) Turkish Get-up, 1-1-1
B) Seated Box Jump, 5-5-5
C) Pistols or Single-leg Stand Up, 3x2
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Foundations 
For time / 20 cap
500 Single-unders
50 KB Deadlifts 70/45 | 55/35
30 Hand-release Push-ups


Conditioning
For time / 30 cap
50 Cals Bike
-then
20 Rounds
3 Hang Squat Cleans, 135/95 | 115/80
2 Lateral Burpees Over Bar


Competition 
AMRAP 30
75 WBS
60 T2B
45 Cleans 135/95 | 115/80
30 OHS 135/95 | 115/80
1500m Row

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Kicker
Rest 1 minute
-then
AMRAP 2 - WBS

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