Tuesday, December 13, 2016

Row, Double-unders, WBS

WOD

Bar Work 
Deadlift 20x1 @ 75% - max speed, perfect form, release bar each rep and reset
__________________________________________________________________

Foundations 
For time / 12 cap
Row 500m
50 Air Squats
40 Box Jumps, 20"
30 Hang Squat Cleans, 75/55 | 65/45
20 Burpees
10 Atomic Sit-ups, 45/25/15


Conditioning 
For time / 12 cap
Bike 30 cals
100 Double-unders
90 WBS


Competition 
10 RFT
Bike 10 calories
20' HSW
1 Squat Clean 225/135 | 185/105

                                                                                                     
*Kicker
Rest 1 minute
-then
For time:  30 Burpees


**Chaser
rest 1 minute
-then
For time:  30 Hang Power Cleans 135/95 | 115/75

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