Tuesday, March 7, 2017

Bike, Deads, Double-unders

WOD

Bar Work
Clean & Jerk - 5-4-3-2-1-1-1
___________________________________________________________________________

Body-Weight-Only
3 RFT / 18 cap
Run 400m
50 Air Squats

Foundations 
21-15-9 / 12 cap
Power Snatch
Power Clean
Thruster
*95/65 | 75/55

Conditioning
3 RFT / 15 cap
20 cal Bike
10 Deads 225/155 | 205/135
60 Double-unders

Competition 
AMRAP 15
50 UB Double-unders
10 HSPU
5Hang Squat Cleans 155/105 | 135/80

*Kicker
Rest exactly 1 minute
-then
3 min clock - Row 500m, AMRAP  KBS 55/35/25

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