Friday, January 6, 2017

Row, Thruster, Pull ups, Box Jump, Double unders

WOD
____________

Bar Work
EMOMx10 - Bear Complex

_________________________________________________

Foundations
16 minute clock
30 Burpees
-then in remaining time
AMRAP:
7 Burpees
9 KBS 55/35/25
30 Singles

Conditioning
AMRAP
5 mins - Row for cals
4 mins - Thrusters, 75/55/35
3 mins - Pull-ups
2 mins - Box Jump Overs, 20"
1 min - Double-unders

Competition
EMOMFALAP / 20 cap
20' HSW
2 Hang Squat Cleans, 155/105 | 135/75

                                       
*Kicker
Rest 1 minute
-then
300 Singles or 100 Doubles for time


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

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