Thursday, February 23, 2017

Thrusters, Pull-ups, Burpees

WOD


Bar Work
Back Squat - 5@60, 4@65, 3@70, 2@75, 1@80x3
___________________________________________________________________________

Body-Weight-Only
AMRAP 15
5 Ring Rows
10 Hand Release Push-ups
15 Lunges
* Run 200m every 3 rounds


Foundations 
For time / 15 cap
21 Power Clean, 95/65 | 75/55#
9 Lateral Burpee over Bar
15 Power Clean, 95/65 | 75/55#
15 Lateral Burpee over Bar
9 Power Clean, 95/65 | 75/55#
21 Lateral Burpee over Bar


Conditioning
For time / 12 cap
21 Thrusters, 95/65 | 75/55
42 Pull-ups
84 Burpees


Competition 
3 RFT / 12 cap
7 Bear Complex 135/95 | 115/80
21/15 Cal Bike


*Kicker
Rest exactly 1 minute
-then
For time:  21 cal row + 21 Box Jumps

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