Wednesday, December 28, 2016

Row, Squats, Sit ups, Push ups, Pull ups

WOD

Bar Work 
A) Hang Clean, 3@60%, 3@65%, 3@70%, 3@75%, 3@80%
B) Split Jerk, 3@60%, 3@65%, 3@70%, 3@75%, 3@80%
C) Front Squat, 3@60, 3@65%, 3@70%, 3@75%, 3@80%

__________________________________________________________________

Foundations
5 Rounds / 3 minute clock
Run 200m
AMRAP Power Snatch 75/55 | 65/45
-rest 1 minute

Conditioning
3 RFT / 18 cap
50 Double-unders
40 Air Squats
30 Sit ups
20 HR Push-up
10 Pull ups

Competition
For time:
30 Clean & Jerks 185/135 | 155/105
Row 1000m
150' HSW

                                                                     
*Kicker
Rest 1 minute
-then
Bike 20 Cals for time


**Chaser
Rest 1 minute
-then
21 Thrusters, 95/65 | 75/55#





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