Thursday, November 3, 2016

Row, Thrusters

WOD

Bar Work & Accessory
A) Shoulder Press, 1x5 @ 90% of 1 RM
B) Power Clean 3x5 @ same as A
C) Double or Triple Under Work, 5x10
 __________________________________________________________

Foundations 
AMRAP 5 - WBS
AMRAP 4 - Single-unders
AMRAP 3 - Burpees
AMRAP 2 - KBS 55/35 | 45/25
AMRAP 1 - Pull-ups


Conditioning - "15.5"
27-21-15-9 for time:
Row for calories
Thrusters 95/65 | 65/45


Competition 
For time / 26 cap
Run 1600m
50 Front Squats, 135/95 | 115/75
150 DU's
50 GHDSU
150 DU's
50 Power Cleans, 135/95 | 115/75



Kicker
Rest 1 minute
-then
For time:  100 Double-unders or 300 Singles

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