Friday, January 13, 2017

KBS, Pull ups, WBS

WOD
____________

Bar Work
Back Squat - 5@70%, 4@75%, 3@80%, 2@85%, 1@90%, 1@95%

_______________________________________________________

Foundations
Partner WOD / AMRAP 18
30 Single-unders
5 Hang Power Snatch, 75/55/35
7 Push ups

Conditioning
For time / 16 cap
90 KBS 55/35 | 45/25
30 Pull-ups
90 WBS
30 T2B

Competition
For time / 20 cap
Row 100 cals
3/1 Ring Muscle-ups
150 Double-unders
3/1 Ring Muscle-ups
50 GHD Sit ups
3/1 Ring Muscle-ups
150 Double-unders
3/1 Muscle-ups
Row 100 cals

                           
*Kicker
Rest 1 minute
-then
Row as far as possible in 90 seconds


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



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