Thursday, January 5, 2017

Row, Burpee, Snatch

WOD
____________

Bar Work
Front Squat 5@80%, 4@80%, 3@80%, 2@85%, 1@90%

_________________________________________________

Foundations
Partner WOD / AMRAP 15 / Both work, switch every minute
Bike for cals
Air Squats

Conditioning
Partner WOD / Both Work
3 mins - A rows for cals while B does burpees, then...
3 mins - B rows for cals while A does burpees, then...
3 mins - A rows for cals while B does Power Snatches, 95/65 | 75/55, then...
3 mins - B rows for cals while A does Power Snatches

Competition
For time
5-4-3-2-1
Sled Push Down, Pull Back 4/2 | 3/1
3 T2B/Muscle-up combo (3 T2B + 1 MU = 1 rep)

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


**Chaser
Rest 1 minute
-then
30 Hang Power Cleans, 135/95 | 115/75


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