Friday, November 11, 2016

Pull-ups, WBS, Double-unders

WOD

Bar Work & Accessory
A) Snatch, 3@60%, 3@65%, 2@70%, 2@75%, 1@80%, 1@85%, 1@90%
B) Clean & Jerk, 3@60%, 3@65%, 2@70%, 2@75%, 1@80%, 1@85%, 1@90%
 _________________________________________________________________

Foundations 
AMRAP 15
9 Burpees
15 Sit ups
21 Goblet Squat, 55/35 | 45/25# KB


Conditioning 
AMRAP 12
10 UB Pull-ups
15 UB WBS
20 UB Double-unders


Competition 
20 minute Clock
Bear Complex
AMRAP UB @ 50% (1 pt each rep)
AMRAP UB @ 60% (2 pt each rep)
AMRAP UB @ 70% (3 pt each rep)
AMRAP UB @ 80% (4 pt each rep)
AMRAP UB @ 90% (5 pt each rep)
* score = total reps


Kicker
Rest 1 minute
-then
For time:  Run 800m




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