Tuesday, October 18, 2016

DU's, WBS, Burpee Box Jump Overs, Row

WOD

Bar Work & Accessory
A) Snatch High Pull + Power Snatch + Snatch Balance, 1-1-1-1-1
B) Super Duper Strict Push-ups, 5x5-10
C) Double or Triple-unders, 5x10
 __________________________________________________________

Foundations 
For time / 15 cap
50 cals Bike
40 Hang Power Cleans 95/65 | 75/55
30 Strict Banded Pull-ups
20 Front Squats 95/65 | 75/55
10 Atomic Sit-ups, 45/25/15


Conditioning
0:00-5:00
AMRAP Double-unders
5:00-10:00
AMRAP WBS
10:00-15:00
AMRAP Burpee Box Jump Overs, 24/20"
15:00-20:00
AMcalsAP Row

*Score = total reps + calories


Competition 
AMRAP 20
Run 400m
10 Squat Cleans 135/95 | 115/80
10 T2B


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

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