Monday, February 6, 2017

DU's, Burpees, OH Lunges, Burpees, T2B

WOD


Bar Work
A) EMOM x 7 - 2 Power Snatch
B) Back Squat - 3@60%, 3@65%, 3@70%

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Body-Weight-Only
10-9-8-7-6-5-4-3-2-1 / 20 cap
Air Squats
Hand Release Push-ups

Foundations 
21-15-9 / 15 cap
Deadlifts
Hand Release Push-ups
Row for calories

Conditioning
For time / 15 cap
100 Double-unders
80 KBS, 55/35 | 45/25
60 OH Lunges 45/35
40 Burpees over bar
20 T2B

Competition 
3 RFT
100 Double-under
40' HSW
5/3 Muscle-ups

*Kicker
Rest 1 minute
-then
For time:  30 Burpees, 20 cals Bike, 10 Hang Squat Cleans 135/95/65

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