Friday, October 21, 2016

Row

WOD

Bar Work & Accessory
A) Overhead Squat 3x5 @ 85% of 1 RM
B) Power Cleans 3x5 @ same as A
C) Seated Box Jumps, 5-5-5-5-5
 __________________________________________________________

Foundations 
5 RFT / 20 cap
100 Single-unders
20 Goblet Squats, 55/35 | 45/25
10 Hand-release Push ups


Conditioning
Row 5K / 25 cap
*100m = 1 rep


Competition 
For time / 7 cap
45 Bike calories
45 Squat Cleans, 115/80 |  95/65
45 T2B


Kicker
Rest 1 minute
-then
For time:  5 Sled Push, 4/2 | 3/1


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