Monday, January 9, 2017

Pull ups, KB Snatch, Goblet Squats, Box Jumps, Hanstand Toggles

WOD
____________

Bar Work
EMOMx10 - Thruster (from the floor / work to a heavy set)

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Foundations
For time / 12 cap
250 Single-unders
50 Deadlifts, 135/95 | 115/80
30 Burpees


Conditioning
For time /  cap
10 Pull-ups
20 Alternating 1-arm KB Snatch, 45/35/25
30 Goblet Squats 45/35/25
40 Box Jumps, 20"
50 Handstand Toggles


Competition
For time / 15 cap
Row 500m
30 Power Clean & Jerk 135/95 | 115/80
Row 400m
20 Power Snatch 135/95 | 115/80
Row 300m
10 Thrusters 135/95 | 115/80

                                     
*Kicker
Rest 1 minute
-then
30 Box Jump Overs, 24/20"


**Chaser
Rest 1 minute
-then
30 Back Squat, 135/95 | 115/80


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