Tuesday, November 22, 2016

Wall Climbs, Pull ups, WBS, Double-unders

WOD

Bar Work & Accessory

A) Overhead Squat 1-1-1-1-1
B) Clean High Pull 5x3 @ same loads as A
C) Handstand Hold Attempts, 5x10
 _________________________________________________________________

Foundations 
For time / 15 cap
30 Cal Bike
20 Burpees
15 Thrusters, 95/65 | 75/55
10 Laps around building
15 Thrusters, 95/65 | 75/55
20 Burpees
30 Cal Row


Conditioning 
AMRAP 15
3 Wall Climbs
5 Pull-ups
7 WBS
30 Double-unders


Competition 
AMRAP 12
20' HSW
10 UB Hang Squat Cleans 135/95 | 115/80

                                                                                                                                           
Kicker
Rest 1 minute
-then
30 Box Jumps for time, 24/20"

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