Wednesday, December 21, 2016

Squats, Push ups, Rev Grip Pull-ups


Bar Work 

EMOM x 10 - Hang Power Clean + Front Squat + Push Jerk
__________________________________________________________________

Foundations 
Partner WOD /10 RFT / 20 cap
5 Burpees
7 Box Jumps, 20'
9 Thrusters 45/35


Conditioning 
For time / 15 cap
150 Air Squats
100 Push-ups (men - strict)
50 Reverse Grip Pull-ups


Competition 
5 RFT / 15 cap
3 UB Thrusters, 155/105 | 135/95
6 Front Rack Lunges, 155/105 | 135/95
9 HPC, 155/105 | 135/95
12 T2B

                                                                                       
*Kicker
Rest 1 minute
-then
For time:  300 Singles or 100 Doubles


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

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