Wednesday, October 5, 2016

Thrusters, Pull-ups

WOD

Bar & Accessory
A) Front Squat, 3@80%, 1@85%, 3x80%, 1@87.5%, 3@80%, 1@90%
B) Clean Deadlift, 3x3 @ 90% of best clean
C) Double or Triple-unders, 5x10 attempts
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Foundations - "Festivus WOD #3" (see https://festivusgames.com/divisions/ for details)
4 Rounds each, for time
20 Alternating Med Ball Sit-ups w/ plate seperating feet
then PA Runs to center of parking lot & back w/ Med Ball, then...
10 WBS, 20/14/10#
then,
Set ball on plate and tag partner
* The team completes a total of 4 rounds each 
-then 
AMRAP 4 
Power Snatches, 95/65 | 65/45
*Tag in & out as needed


Conditioning
For time / 10 cap
21-15-9
Thrusters, 95/65 | 75/55
Pull-ups
-rest 30 seconds


Competition
AMRAP 10
Ring Muscle-ups

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Kicker
Rest 1 minute
-then
For time:  30 Front Rack Lunges, 95/65 | 75/55


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