Friday, November 4, 2016

Pull-ups, Row, OHS, Box Jumps

WOD

Bar Work & Accessory
A) Clean & Jerk, 1-1-1-1-1
B)  Snatch, 1-1-1-1-1
 __________________________________________________________

Foundations 
For time / 15 cap
15 Burpees
30 OH Lunges, 45/25/15
45 Hollow Rocks
60 KBS, 55/35 | 45/25
45 Hollow Rocks
30 OH Lunges
15 Burpees


Conditioning
AMRAP 15
25 Pull-ups
50 cal Row
100 Overhead Squats, 45/35
50 Box Jumps, 24/20"
25 Pull-ups


Competition 
10 RFT / 20 cap
3 Muscle-ups, any
5 Bench Press, Body-weight
7 Axle Bar Hang Squat Clean, 95/65 | 75/55


Kicker
Rest 1 minute
-then
For time:  30 WBS


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