Wednesday, December 7, 2016

DU's, Front Squats, Push ups

Bar Work & Accessory
A) Clean High Pull + Clean, 5x3 @ 70%
B) Bar Muscle-ups, 5x3
C) Handstand Hold Attempts, 5x10
 _________________________________________________________________

Foundations 
Partner WOD / AMRAP 17
21 WBS 14/10/6
15 Cal Row
9 Burpee Box Jumps, 20'


Conditioning 
AMRAP 15
150 Double-unders
100 Front Squats 65/45 | 55/35
50 Push-ups (men - strict: touch chin, no quads)


Competition 
5 Rounds / 3 min Clock
21 GHDSU
9 HSPU
AMRAP Hang Squat Cleans 155/105 | 135/95
-rest 1 min

                                                                                                                   
Kicker
Rest 1 minute
-then
AMRAP 2:  Bike for calories


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