Thursday, January 26, 2017

Singles, Push ups, Box Jump Overs, Front Squats

WOD
____________

Bar Work

EMOM x 10 - 2 Snatch Grip Deadlift (start in the snatch set up vs. deadlift set up)

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Foundations 
For time / 16 cap
5 Rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats
-then
In any order:  Row 300m, Bike 15 cals, Run 200m, 50 Single-unders
-then
5 Rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats


Conditioning
10 RFT / 20 cap
15 WBS
30 Double-unders


Competition
For time / 20 cap
Run 800m
7 Thrusters @ 80%
50 T2B
7 Snatches @ 80%
50 GHDSU, 20/14/10# Med Ball
7 Clean & Jerks @ 80%
Run 800m


*Kicker
Rest 1 minute
-then
AMRAP - 1 min Row for cals, 1 min Burpees, 1 min Hang Power Cleans 135/95 | 115/75


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