Tuesday, March 21, 2017

Box Jumps, PUll ups, Burpees, Lunge, Double-unders

WOD

Barbell
Power Clean + Hang Squat Clean + 2 Front Squat + Split Jerk, 1-1-1-1-1-1-1

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Body Weight Only (BWO)
AMRAP 15
9 Burpees
15 Lunges
21 Reverse Hypers
Bike 5 cals

Foundations
Partner WOD / AMRAP 18
9 KBS, 55/35/25
7 Box Jumps
5 Burpees

Conditioning
AMRAP 17
10 Box Jumps, 20"
20 Pull-ups
30 Plate Burpees, 25/15/10
40 Single Arm OH Med Ball Lunge, 10/6
50 Double-unders

Competition
7 RFT / 20 cap
50 Double-unders
10 Pistols
8 DB Thrusters 50's/35's
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Kicker
Rest 1 min
-then
For time:  21 cal Bike, 15 Thrusters 95/65 | 75/55, 9 Pull-ups

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