Friday, February 24, 2017

Double unders, WBS, Front Rack Lunges

WOD


Bar Work
Overhead Squat, 5-4-3-2-1
___________________________________________________________________________

Body-Weight-Only
For time / 18 cap
50 Lunges
5 Burpees
50 Hand Release Push-ups
5 Burpees
50 Sit-ups
5 Burpees
50 Ring Rows
5 Burpees
50 Cal Row
5 Burpees
50 Tire Jumps or Step-ups
5 Burpees


Foundations 
Partner WOD / AMRAP 16
5 Cals Bike
7 Burpees
9 Hang Power Snatch 75/55/35


Conditioning 
5 RFT/ 18 cap
30 Double-unders
20 WBS
10 Front Rack Lunge 95/65 | 75/55


Competition 
For time / 15 cap
30 Deads
25 Front Squats (from floor)
20 Bench Press
15 Power Cleans
10 S2O
5 Bear Complex
*225/135 | 155/105


*Kicker
Rest exactly 1 minute
-then
For time:  30 Burpees

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