Tuesday, January 10, 2017

Bike, T2B

WOD
____________

Bar Work
EMOM x 10 - Power Clean + Strict Press

_________________________________________________

Foundations
For time / 15 cap
40-30-20-10
Overhead Lunges, 25/15/10
KBS 55/35/25


Conditioning
For time / 12 cap
21-15-9
Bike for calories
T2B (5 burpee box jump overs each break, 24/20")


Competition
For time / 15 cap
Run 1600m
50 HSPU (men - strict)
*3 Deadlifts every break 315/205 | 245/185

                                   
*Kicker
Rest 1 minute
-then
100 Air Squats for time


**Chaser
Rest 1 minute
-then
30 Hang Power Cleans, 135/95 | 115/80


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