Friday, November 18, 2016

Back Squat, Run

WOD

Bar Work & Accessory

A) Shoulder Press, 1x2 @ 95% of 1 RM
B) Front Squat, 5-4-3-2-1 (work to a heavy set)
C) GHD Raise, 5x5-10
 _________________________________________________________________

Foundations 
5 RFT / 20 cap
Run 200m
6 Burpees
10 Deadlifts, 135/95 | 115/80


Conditioning 
For time / 20 cap
100 Back Squats, 135/95 | 115/80
Run 800m


Competition 
AMRAP 20
1 Snatch, 155/105 | 135/80
1 Clean & Jerk 225/135 | 185/105


Kicker
Rest 1 minute
-then
For time:  30 cals Bike


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