Thursday, October 20, 2016

WBS, GHDSU, Double-unders, T2B

WOD

Bar Work & Accessory
A) Strict Shoulder Press 5x3 @ 85% of 1 RM
B) Snatch High Pulls 5x3 @ same load as A
C) Strict Pull-ups, 5-5-5-5-5
 __________________________________________________________

Foundations 
3 RFT / 18 cap
Run 400m
21 Thrusters 45/35/15


Conditioning
For time / 15 cap
100 WBS
50 GHD SU
100 Double-unders
50 WBS


Competition 
5 RFT / 30 cap
Run 800m
10 Deads 315/225 | 255/185


Kicker
Rest 1 minute
-then
2 mins - ROW AFAP

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