Tuesday, February 21, 2017

HSPU, Box Jump Overs, HPC

WOD


Bar Work
EMOM x 10 - Power Clean + 3 Front Squats + Push Jerk
___________________________________________________________________________

Body-Weight-Only
For time / 20 cap
100 Lunges
75 Sit-ups
50 Ring Rows
25 Burpees


Foundations 
For time 17 cap
Run 1600m or Row 2000m
50 Deads 135/95 | 115/80
30 Burpees


Conditioning
AMRAP 15
7 HSPU
9 Box Jump Overs, 24/20"
11 Hang Power Cleans 115/80 | 95/65


Competition 
For time / 18 cap
50' HSW
14 Pistols
100 DU's
28 Clean & Jerk + Power Snatch, 135/95 | 115/80
100 DU's
14 Pistols
50' HSW


*Kicker
Rest exactly 1 minute
-then
For time:  21 Burpees


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