Friday, December 30, 2016

Double-unders, WBS

WOD

Bar Work 
A) Snatch (any) 3x3 @ 75%
B) Clean & Jerk (any) 3x3 @ 75%
C) Back Squat 3x5 @ 75%

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Foundations
Partner WOD / 1 works / 15 cap
100 Air Squats
50 Deads
100 Push-ups
40 Power Cleans
100 Sit-ups
30 Front Squats
100 Lunges
20 Shoulder to Overhead
*95/65 | 75/55#


Conditioning
5 RFT / 15 cap
30 Double-unders
20 WBS 55/35 | 45/25


Competition
For time / 15 cap
10 Muscle-ups (ring or bar)
150 Double unders
30 Snatches (any) 135/95 | 115/80
150 Double-unders
10 Muscle-ups (ring or bar)


                                                         
*Kicker
Rest 1 minute
-then
Max Burpees in 1 minute


**Chaser
Rest 1 minute
-then
For time:  30 Hang Squat Cleans 95/65 | 75/55


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