Wednesday, March 8, 2017

DU's, Deads, Row, Front Squats

WOD

Bar Work
A) Deadlift 2-2-2
B) Strict Press 3-3-3
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Body-Weight-Only
5 RFT / 20 cap
20 Ring Rows
50 Single-unders
20 Hand Release Push-ups
50 Single-unders

Foundations 
Partner WOD / 18 cap / 1 works
200 Med Ball Overhead Lunge, 20/14/10
150 WBS 20/14/10
100 Cals Bike 

Conditioning
For time / 12 cap
80 Double-unders
40 Deads, 115/75 | 95/65
80 cal Row
40 Front Squats, 115/75 | 95/65

Competition 
For time / 18 cap
10 Jerks 205/135 | 185/115
20 Pistols
30 GHDSU
40 WBS
50' HSW
40 WBS
30 GHDSU
20 Pistols
10 Jerks 205/135 | 185/115


*Kicker
Rest exactly 1 minute
-then
For time - 100 Double-unders or 300 Singles


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