Wednesday, October 12, 2016

Run

WOD

Bar Work 
A) Strict Press, 5x3 @ 82.5% of 1 RM
B) Snatch High Pull, 5x3 @ same as A
C) Strict Pull-ups, 5x5
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Foundations 
21-15-9 / 20 cap
Row for calories
Thrusters 75/55 | 65/45#
Burpees


Conditioning
For time / 30 Cap
Run 1600m
-rest 3 mins
Run 1200m
-rest 2 mins
Run 800m
-rest 1 min
Run 400m


Competition 
3 RFT / 20 cap
20 Tire Flips
100 Double-unders
KB Farmers Carry around bldg, 55/35 | 45/25#

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Kicker
Rest 1 minute
-then
For time:  50 KBS, 70/45 | 55/35#



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