Saturday, October 22, 2016

Burpees, KBS, Power Cleans, Plank Hold, Hand Hold, Front Squats

WOD

Warm-up
A) Row, Bike or Run 400m
B) 50-100 Single or Double-unders
C) Group Mobility Work
 __________________________________________________________

Teams of 3


WOD 1 / AMRAP 9
PA - 5 Burpees
PB - 10 KBS
PC - 1 Power Cleans, 135/95/65
*Rotate & add 1 Power Clean each round 
*Score = total Power Cleans

-rest 2 mns

WOD 2 / AMRAP 9
PA - Plank Hold
PB - Hang Hold
PC - AMRAP Front Squats, 135/95/65
*Rotate each break on either hold

-rest 2 mins

WOD 3 / AMRAP 9 / 1 works
30 Doubles or 90 Singles
5 Push Press, 135/95/65
*2 accumulate burpees / Switch each round





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