Tuesday, January 31, 2017

Deads, Burpees, Row

WOD
____________

Bar Work

EMOM x 10:  3 Postition Clean, work to a heavy set

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Foundations 
3 RFT / 15 cap
300 Single-unders
15 Burpees
10 Front Squats 75/55/35#


Conditioning
AMRAP
3 mins
21 Deads 155/105 | 135/95  
21 Burpees over rower
Max Cal Row
-rest 2 mins
3 mins
18 Deads 185/135 | 165/115
18 Burpees over rower
Max Cal Row
-rest 2 mins
3 mins
15 Deads 225/155 | 205/135
15 Burpees over rower
Max Cal Row
-rest 2 mins
3 mins
12 Deads 245/175 | 225/155
12 Burpees over rower
Max Cal Row


Competition - "Flight Simulator"
20 cap / Unbroken Double-unders (stop b/w sets)
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5


*Kicker
Rest 1 minute
-then
For time:  21 Box Jumps, 15 Front Rack Lunges 95/65 | 75/55, 9 C2B


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