Thursday, January 12, 2017

Push ups, Row, Hang Squat Cleans

WOD
____________

Bar Work
EMOM x 10 - Snatch(any) + Behind the Neck Snatch Grip Push Jerk

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Foundations
Partner WOD / For time / 15 cap
666 Single-unders
66 cals Row
66 Burpees
* 1 works, 1 rests


Conditioning
Partner WOD / 20 cap
100 HR Push ups
75 Cals Bike
50 Hang Squat Cleans, 135/95 | 115/80


Competition
For time / 20 cap
5 Sled Push, 3/2/1
100 Back Squats, 135/95 | 115/80 (floor)
Run 800m

                               
*Kicker
Rest 1 minute
-then
20 cal Bike for time

**Chaser
Rest 1 minute
-then
50 WBS for time


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