Friday, December 16, 2016

Burpees, KB Squat Clean Thruster

WOD

Bar Work 

Turkish Get-up 1-1-1-1-1
__________________________________________________________________

Foundations 
3 RFT / 20 cap
150 Single-unders
50 Deads (1st Rd), Hang Power Cleans (2nd Rd), Front Squat (3rd Rd) - 95/65 | 75/55
30 Hollow Rocks


Conditioning 
For time / 20 cap
Opposing Ladder
10-9-8-7-6-5-4-3-2-1 Burpees
1-2-3-4-5-6-7-8-9-10 KB Squat Clean Thruster 70/55/35


Competition 
5 RFT / 20 cap
20 Cals Bike
10 Thrusters 135/95 | 115/80

                                                                                             
*Kicker
Rest 1 minute
-then
AMRAP 2
WBS, 20/14/10

**Chaser
Rest 1 minute
-then
Row as far as possible in 2 minutes


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