Friday, December 2, 2016

WBS, Row

WOD

Bar Work & Accessory
A) 15 RM Overhead Squat
B) Seated Box Jumps, 5-5-5-5-5
C) Strict Reverse Grip Pull-ups, 5x5-10
 _________________________________________________________________

Foundations 
3 RFT / 15 cap
200m Overhead carry, 45/25/15
10 Burpees to Plate
5 Atomic Sit-ups
-then

Conditioning 
For time / 15 cap
Opposing Ladder of:
40-30-20-10 Wall Ball Shots
10-20-30-40 Row for Calories


Competition 
AMRAP 20
UB sets of Double-unders progressing in increments of 10
10-20-30-40-50-60-70...etc

*Do 1 Bear Complex, 185/115 | 155/95 after each set and mess up.

                                                                                                                         
Kicker
Rest 1 minute
For time:  30 Power Cleans 135/95 | 115/80

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