Wednesday, February 1, 2017

Sled Push, Double-unders, Row, Run

WOD
____________

Bar Work

Back Squat - 5@70%, 3@80%, 1@90%
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Body-Weight-Only
21-15-9 for time / 20 cap
Burpees
Tire Step ups
Sit-ups
*Run 200m after each round



Foundations 
AMRAP / 3 Rounds
1 min - Burpees
1 min - KBS, 55/35 | 45/25
1 min - Single-unders
1 min - WBS
-rest 1 min
*Score = total reps


Conditioning
For time / 12 cap
21-15-9
Squat Snatch, 95/65 | 75/55
Pull-ups


Competition 
For time / 9 cap
15-12-9
Deads 315/225 | 275/185
Thrusters 135/95 | 115/75#
* 1 bar


*Kicker
Rest 1 minute
-then
For time:  Row 500m, 30 Hang Squat Clean 75/55/35, 15 Bar-facing Burpees




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