Monday, November 21, 2016

Deads, WBS, Row, HSPU

WOD

Bar Work & Accessory

A) Snatch High Pull + Snatch (any), 5x3@65% of 1 RM
B) Back Squat 5x3@70%
C) Strict Push-ups, 5x5-10
 _________________________________________________________________

Foundations 
Partner WOD / 1 works / AMRAP 15
100 cals Bike
60 Burpees
AMRAP KBS, 55/35 | 45/25


Conditioning 
AMRAP 12
5 Hang Squat Cleans, 95/65 | 75/55
10 T2B
15 Hand Release Push-ups


Competition - "16.4"
For time / 13 cap
55 Deadlifts 225/155 | 185/125
55 WBS
55 Calorie Row
55 HSPU | Masters:  Push Press 95/65


Kicker
Rest 1 minute
-then
For time:
21 Thrusters 95/65 | 75/55


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