Wednesday, February 8, 2017

Row, Squat Clean Thruster

WOD


Bar Work
EMOM x 7 - 2 Power Cleans + 1 Push Jerk

___________________________________________________________

Body-Weight-Only
3 Rounds
Run 800m
15 Burpees
*scale as needed

Foundations 
For time/ 20 cap
75 KBS, 55/35/25
75 WBS, 20/14/10
75 Med Ball, 20/14/10 Bear-hug Step ups, 20"

Conditioning
For time / 16 cap
Row 500m
21 Hang Squat Clean Thruster 95/65 / 75/55
Row 500m
15 Squat Clean Thruster 115/80 | 95/65
Row 500
9 Squat Clean Thruster 135/95 | 115/80

Competition 
For time / 12 cap
50 Push-ups (men - strict)
40 Front Rack Lunges 135/95 | 115/80
30 Cals Bike
20 Thrusters 135/95 | 115/80
10 Bar Muscle-ups


*Kicker
Rest 1 minute
-then
For time:  21 Burpees, 15 T2B, 9 Box Jumps 24/20"


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