Monday, October 24, 2016

Row, Hang Squat Clean, Burpee

WOD

Bar Work & Accessory
A) Snatch, 1x3 @ 60%, 1x2 @ 70%, 3x1 @ 80%
B) Back Squat 3-3-3
C) Double, Triple, Quadruple Unders - 5x10
 __________________________________________________________

Foundations 
AMRAP 15
Run 200m or Row 250m
15 KBS, 55/35 | 45/25#
15 Hand Release Push-ups


Conditioning
AMRAP 20
20 Cal Bike
10 Hang Squat Cleans, 115/80 | 95/65
10 Lateral Burpee over Bar


Competition - "15.3"
AMRAP 14
7 Muscle-ups
50 WBS
100 Double-unders


Kicker
Rest 1 minute
-then
For time:  100 Double-unders or 300 Single-unders


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