Wednesday, November 23, 2016

Thrusters, Pull-ups

WOD

Bar Work & Accessory
A) Shoulder Press 1-1-1-1-1
B) Clean High Pull + Clean, 5x3@65% of 1 RM
C) Handstand Hold Attempts, 5x10
 _________________________________________________________________

Foundations 
For time / 15 cap
3 Rounds
300 Singles
15 WBS
10 Burpees


Conditioning - "Fran"
For time / 15 cap
21-15-9
Thrusters, 95/65 | 75/55
Pull-ups


Competition 
For time / 18 clock
3 min - AMcalsAP Bike
-then
50 GHD Sit ups
40 Box Jumps 24/20"
30 Power Snatches, 135/95 | 115/75
-then
3 min - AMRAP Double-unders

*Score = time - calories and double-unders

                                                                                                                                         
Kicker
Rest 1 minute
-then
Max UB WBS

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