Wednesday, October 26, 2016

Double-unders, Sit ups, Front Rack Lunges, Pull ups

WOD

Bar Work & Accessory
A) Clean + Clean & Jerk, 1x3@ 60%, 1x2@70%, 3x1@80%
-then
B) Front Squat 3-3-3
C) Row - 3x100m for time
 __________________________________________________________

Foundations 
For time / 16 cap
Row 500
30 Deadlifts, 95/65/45
Bike 30 calories
30 Hang Power Cleans, 95/65/45
Run 400m
30 Front Squats, 95/65/45

Conditioning
AMRAP 20
100 Double-unders
75 Sit-ups
50 Front Rack Lunges, 95/65 | 75/55
25 Pull-ups

Competition 
5 RFT
10 Squat Snatches 95/65 | 75/55
20 GHD Sit ups
Run 200m


Kicker
Rest 1 minute
-then
For time: Run 800m

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