Monday, November 14, 2016

Bike, Double-unders, Front Squats

WOD

Bar Work & Accessory
20 cap:
A) 20 Deadlifts at 60% of 1 RM 
B) 50 Strict Reverse Grip Pull-ups
 _________________________________________________________________

Foundations 
AMRAP 10
50 Air Squats
40 Sit-ups
30 Power Cleans 95/65 | 75/55
20 Push Press 95/65 | 75/55
10 Thrusters 95/65 | 75/55


Conditioning 
For time / 12 cap
50 cals Bike
150 Double-unders
30 Front Squats, 115/75 | 95/65


Competition 
For time / 15 cap
21 Power Clean & Jerks, 135/95 | 115/75
21 T2B
21 Power Snatch, 135/95 | 115/75
21 HSPU
21 Thruster, 135/95 | 115/75
21 Pull-up


Kicker
Rest 1 minute
-then
For time:  30 Burpees

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