Thursday, February 2, 2017

Front Rack Lunges, T2B

WOD
____________

Bar Work

Deadlift - 5@60%, 4@70%, 3@80%, 2@90%, 1@95%
___________________________________________________________

Body-Weight-Only
For time: 10-9-8-7-6-5-4-3-2-1
Air Squats
Hand-release Push-ups

Foundations 
For time / 15 cap
30 Clean & Jerks 95/65 | 75/55
30 Burpees
30 Cal Bike

Conditioning
3 RFT / 18 cap
40 Front Rack Lunges 75/55 | 65/45
10 T2B
30 Front Rack Lunges 95/65 | 75/55
20 T2B
20 Front Rack Lunges 115/80 | 95/65
30 T2B
10 Front Rack Lunges 135/95 | 115/80
40 T2B

Competition 
5 Rounds / 3 minute clock
10 Front Squats, 185/135 | 155/105
10 Box Jumps, 36/30 | 24/20"
Bike for max calories
* Score = total cals


*Kicker
Rest 1 minute
-then
For time:  Run 400m, 21 KBS 55/35/25, 12 Pull-ups

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