Wednesday, November 16, 2016

SHDSU, Row, WBS, DU, Pull ups

WOD

Bar Work & Accessory

A) Hang Squat Clean + Front Squat + Thruster, 1-1-1-1-1
B) Seated Box Jump, 5-5-5-5-5
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Foundations 
For time / 15 cap
10 Burpees
30 Power Cleans
10 Burpees
50 Step Ups
10 Burpees
30 Front Squats
10 Burpees
50 Reverse Hypers
10 Burpees
30 Shoulder to Overhead
10 Burpees
75/55/35#


Conditioning 
AMRAP 12
50 GHD Sit ups
50 KBS 70/45 | 55/35
50 WBS
50 Double-unders
50 Pull-ups


Competition
For time / 17 cap
Row 2K
50 Pistols
30 Hang Cleans 205/115 | 155/95






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