Friday, February 3, 2017

Thrusters, Burpees, Pull-ups

WOD


Bar Work
A) EMOM x 7 - 1 Snatch
B) EMOM x 7 - 1 Clean & Jerk

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Body-Weight-Only
5 RFT / 20 cap
20 Lunges
50 Single-unders
100m Overhead Carry, 45/25/15# plate

Foundations 
Partner WOD / 18 cap / 1 works
Row 1000m
150 WBS, 14/10/6#
100 KBS, 45/35/25#
75 Box Jumps, 20"
*Every 1 minute on the minute, resting partner does 3 Burpees

Conditioning
7 RFT / 14 cap
7 Thrusters, 95/65 | 75/55#
7 Burpees
7 Pull-ups

Competition 
For time / 15  cap
Row 50 cals
40 T2B
30 Hang Power Cleans 155/105 | 135/95
20 Bar Facing Burpees
10 Bar Muscle-ups


*Kicker
Rest 1 minute
-then
For time:  10 cals Bike, 10 Atomic Sit ups, 10 Wall Climbs

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