Wednesday, November 30, 2016

KBS, Push ups, Double-unders

WOD

Bar Work & Accessory
A)  Snatch High Pull + Snatch, 5x3 @ 67.5% of 1 RM
B)  Front Squat 3x7 @ 60% of 1 RM
C)  Double or Triple Under Work, 5x10
 _________________________________________________________________

Foundations 
For time /
Row 500m
30 Power Snatches, 75/55 | 65/45#
500 Single Unders
30 Thrusters, 75/55 | 65/45#
50 Burpees


Conditioning 
For time / 20 cap
150 KBS, 55/35 | 45/25#
100 Push-ups
50 Double-unders


Competition 
2 RFT / 20 cap
50 GHDSU
30 Axle Bar Hang Power Cleans, 95/65 | 75/55
15/10 Ring Dips (men - high rings:  muscle up to ring dips) | Masters:  Jumping Matador Dips

                                                                                                                                   
Kicker
Rest 1 minute
-then
2 mins:  Max Burpees


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