Monday, January 30, 2017

Burpee Box Jumps, T2B, Row

WOD
____________

Bar Work

EMOM x 10 - Snatch + Hang Snatch + High-hang Snatch

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Foundations 
3 RFT / 15 cap
Run 200m
50 Air Squats
30 Sit-ups


Conditioning
3 RFT / 12 cap
7 Burpee Box Jumps, 24/20"
14 T2B
21 Cal Row


Competition
AMRAP 15
10-20-30-40-50, Push-ups (men - strict)
50-40-30-20-10, GHD Sit ups


*Kicker
Rest 1 minute
-then
For time:  A) 20 Burpees, B) 20 Power Cleans 135/95 | 115/80, C) 20 Cals Bike
A = Foundations / A+B = Conditioning / AB&C = Competition


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