Tuesday, January 17, 2017

Burpees, Deads, T2B

WOD
____________

Bar Work

EMOM x 10 - Clean High Pull + Hang Clean + Split Jerk

___________________________________________________________

Foundations
AMRAP
5 mins - Burpees
4 mins - Deadlifts
3 mins - Hang Power Cleans
2 mins - Front Squats
1 min - Push Press
*95/65/45


Conditioning
For time / 12 cap
30 Deads 225/185 | 205/155
40 T2B
50 Bar-facing Burpees


Competition
5 RFT / 15 cap
10 Front Rack Step Ups, 20" Box, 135/95 | 115/80#
10/5 Ring Dips
Sprint 200m

                       
*Kicker
Rest 1 minute
-then
For time: Row 500m


**Chaser
Rest 1 minute
-then
Max UB WBS



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