Thursday, December 29, 2016

Front Rack Lunges, Burpees

WOD

Bar Work 
Jerks (any), 3@60%, 3@65%, 3@70%, 3@75%, 3@80%

__________________________________________________________________

Foundations
For time / 15 cap
50 Lunges
-then
3 Rounds
20 Deadlifts, 95/65 | 75/55
15 Hang Power Cleans, 95/65 | 75/55
10 Front Squats, 95/65 | 75/55
-then
50 Sit ups


Conditioning
AMRAP 12
20 Front Rack Lunges 95/65 | 75/55
10 Bar Facing Burpees


Competition
5 RFT / 15 cap
20 Strict Push ups
15 T2B
10 Hang Squat Cleans 135/95 | 115/80

                                                           
*Kicker
Rest 1 minute
-then
Row as far as possible in 2 mins


**Chaser
Rest 1 minute
-then
Max UB WBS


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