Tuesday, October 11, 2016

Sled Push, Double-unders, Run

WOD

Bar Work 
A) 3 Deadlifts + 1 Hang Power Clean + 2 Front Squats, 1-1-1
B) Double or Triple-under work, 5x10
C) Mobility, 5x1min
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Foundations 
3 RFT / 15 cap
30 Lunges
200m Overhead Carry, 45/25/15#
30 Knee-ups


Conditioning
Teams of 3 / AMRAP 20
Sled Push, 4/2 | 3/1
30 Double-unders
Run 200m


Competition 
For time / 20 cap
40' HSW
40 GHDSU
40' Front Rack Lunge, 135/95 | 115/80
40 cals Bike
40 cal Row
40' Front Rack Lunge, 135/95 | 115/80
40 GHDSU
40' HSW

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Kicker
Rest 1 minute
-then
1 Minute:  Row As Far As Possible



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