Wednesday, January 4, 2017

Squats, Push ups, T2B, Pull ups

WOD
____________

Bar Work
EMOM x 10 - Hang Snatch + Overhead Squat

________________________

Foundations
Partner WOD / AMRAP 18
3 Burpees
5 Box Jumps, 20"
7 Hang Power Cleans 95/65 | 75/55#


Conditioning
For time / 18 cap
100 UB Air Squats
75 Push-ups (men - strict)
50 T2B
25 Pull-ups


Competition
AMRAP 18
50 UB Double-unders
9/7 HSPU
21 KBS 70/45 | 55/35

                                           
*Kicker
Rest 1 minute
-then
Row as far as possible in 1 minute


**Chaser
Rest 1 minute
-then
30 Back Squats for time, 135/95 | 115/75

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