Tuesday, December 27, 2016

WBS, HPC, T2B

WOD

Bar Work 
AMRAP 12:  Deadlifts @ 85% of 1 RM

__________________________________________________________________

Foundations
5 Rounds / 3 minute clock
20 Overhead Lunges 25/15/10# plate
15 KBS 55/35 | 45/25#
AMRAP Burpees
-rest 1 minute


Conditioning
AMRAP 15
15 WBS
10 Hang Power Cleans 95/65
5 T2B


Competition
10 RFT
10 cals Bike
5 HSPU
3/2 Muscle-up

                                                                       
*Kicker
Rest 1 minute
-then
For time:  30 Box Jump Overs


**Chaser
Rest 1 minute
-then
Max UB KBS, 55/35 | 45/25#

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