Monday, November 7, 2016

WBS, Double-unders, Burpees, Clean & Jerks

WOD

Bar Work & Accessory
A) Front Squat, 5-5-5-5-5, 4 fast & 1 w/ 5sec pause at rock bottom
B) Snatch High Pull + Snatch, 5x3 @ 60% of 1 RM
C) Reverse Grip Strict Pull-ups, 5x5-10
 __________________________________________________________

Foundations 
5 RFT / 15 cap
Row 250m
10 Hand Release Push-ups
15 KBS, 55/35 | 45/25


Conditioning
15 Minute Clock
50 WBS
50 Double-unders
50 Burpees
AMRAP, Clean & Jerks 135/95 | 115/80


Competition 
AMRAP 15
5 Squat Cleans, 185/135 | 155/105
20 GHD Sit ups
20' HSW


Kicker
Rest 1 minute
-then
AMRAP 90 seconds:  Burpees

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