Thursday, February 9, 2017

Bike, Burpees, Double-unders

WOD


Bar Work
E2MOM x 5 - 5 Deadlifts (find a heavy set)

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Body-Weight-Only
10 RFT
5 Burpees
10 Air Squats
15 Bar Jump Overs

Foundations 
For time / 15 cap
100 Air Squats
30 Clean & Jerks, 95/65 | 75/55
500 Single-unders

Conditioning
Partner WOD / AMRAP 18 / 1 works
Row 100m
7 Power Snatch, 95/65 | 75/55
30 Double-unders

Competition 
1-2-3-4-5-6-7-8-9-10 / 20 cap
Bear Complex, 155/105 | 135/95 (keep movements seperate)
Burpees


*Kicker
3-5 minutes on posterior chain mobility (foam roller, lacrosse ball, etc)

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