Tuesday, January 3, 2017

Bike, Thrusters, Pull-ups

WOD
____________

Foundations
5 RFT /
100 Single-unders
15/10 Hand-release Push-ups
20 KBS 35/25#

Conditioning
For time 15 cap
20 cal Bike
20 Thrusters, 95/65 | 75/55
10 Pull-ups
-rest 1 min
20 cal Bike
15 Thrusters, 95/65 | 75/55
20 Pull-ups
-rest 1 min
20 cal Bike
10 Thrusters, 95/65 | 75/55
30 Pull-ups

Competition
AMRAP 15
3/1 Ring Muscle-up
20 GHD Sit ups
Run 200m

                                               
*Kicker
Rest 1 minute
-then
AMRAP 2 - Burpees


**Chaser
Rest 1 minute
-then
Max UB Hang Squat Cleans 95/65 | 75/55

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