Thursday, December 8, 2016

Lunges, Run, T2B

WOD

Bar Work & Accessory
A) Push Press + Push Jerk + Split Jerk, 1-1-1-1-1
B) Front Squat, 5x5 @ same loads as A
 _________________________________________________________________

Foundations 
For time / 15 cap
Hang Squat Clean 95/65 | 75/55
1-2-3-4-5-6-7-8-9-10
Single-unders
100-90-80-70-60-50-40-30-20-10

Conditioning 
3 RFT / 20 cap
50 Stationary Lunges, 75/55/35 (Rd 1: Back Rack, Rd 2: Front Rack, Rd 3: OH)
Run 400m
15 T2B

Competition 
AMRAP 20
7 HSPU
7 Thrusters 135/95 | 115/80
7 Knees to Elbows
7 Deads 245/175 | 225/155
7 Burpees
7 KBS 70/55/35
7 Pull-ups

                                                                                                               
Kicker
Rest 1 minute
-then
Max UB KBS, 55/35 | 45/25

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