Tuesday, October 4, 2016

KBS, DU's, Burpees

WOD

Bar & Accessory
A) Power Snatch + Overhead Squat + Snatch Balance, 1-1-1-1-1
B) Bent Over Rows, 5-5-5-5-5
C) Mobility 5x1 min
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Foundations
Partner WOD / AMRAP 7
PA does Hang Hold
PB does AMRAP Burpee Box Jumps or Step-ups, 20"
*Switch every time partner that is holding drops from the bar


Conditioning
For time / 15 cap
150 Double-unders
100 KBS, 55/35 | 45/25#
50 Burpees


Competition
AMRAP 10
40 Cals Bike
30 Fat Bar Power Cleans, 95/65 | 75/55
20 HSPU

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Kicker
Rest 1 minute
-then
Bike 30 cals for time

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