Monday, December 12, 2016

Naughty or Nice Fundraiser: Deadlift, Thruster, Burpee

WOD

Bar Work 
EMOM x 10:  Hang Power Clean + Hang Squat Clean Thruster, work to a heavy set

 _________________________________________________________________

Foundations - "Nice"
AMRAP 7
7 Deadlifts 75/55
7 Thrusters 75/55
7 Burpee over bar


Conditioning - "Naughty"
AMRAP 7
7 Deadlifts 115/75
7 Thrusters 115/75
7 Burpees over bar


Competition 
For time /
30 Box Jumps, 30/24/20
30 C2B
30 KBS 70/55/35
30 Front Squats 135/95 | 115/75
30 T2B
30 Push Press 135/95 | 115/75
30 Power Cleans 135/95 | 115/75
30 WBS 30/20/14
30 Bar Facing Burpees
30 Triple-unders

                                                                                                           
Kicker
Rest 1 minute
-then
For time:  Row 21 calories



Chaser
-then, rest 1 minute
For time:  21 Thrusters 135/95 | 115/75

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