Tuesday, January 24, 2017

Row, KBS, Burpees

WOD
____________

Bar Work

 EMOMx10 - Squat Clean Thruster + Push Press + Push Jerk + Split Jerk

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Foundations 
AMRAP 15
20 Lunges
10 Deadlifts, 135/95/65
5 Burpees to plate


Conditioning
2 RFT / 18 cap
Row 750m
50 KBS, 55/35 | 45/25#
30 Pull-ups


Competition
AMRAP 15
3/1 Ring Muscle-ups
20 seconds - max calories Bike
20' HSW

         
*Kicker
Rest 1 minute
-then
For time: 30 Hang Power Cleans + 20 Bar Facing Burpees + 10 Thrusters, 95/65 | 75/55


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