Wednesday, November 2, 2016

T2B, Front Squats, Burpees

WOD

Bar Work & Accessory
A) Deadlift, 5@70%, 4@75%, 3@80%, 2@85%, 1@90%
B) Seated Box Jumps, 5-5-5-5-5
C) Handstand Hold Attempts, 5x5-10
 __________________________________________________________

Foundations 
For time / 15 cap
10-9-8-7-6-5-4-3-2-1
Burpees
Hang Squat Cleans, 95/65 | 75/55


Conditioning
3 RFT / 15 cap
21 T2B
15 Front Squats 95/65 | 75/55
9 Burpees


Competition 
3 RFT / 15 cap
Run 400m
21 T2B
7 Deads 365/205 | 275/185


Kicker
Rest 1 minute
-then
Run 800m for time

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