Wednesday, March 29, 2017

"Karen" - WBS

WOD

Bar Work 
Front Squat 5-5-5-5-5
 _________________________________________________________________

Body Weight Only (BWO)
For time / 20 cap
Run 1200m
30 Squats, 20 Push ups, 10 Sit ups
Run 800m
30 Squats, 20 Push ups, 10 Sit ups
Run 400m
-rest 1 min
30 Squats, 20 Push ups, 10 Sit ups

Foundations 
AMRAP
3 mins - AMRAP KBS 35/25
-rest 1 min
3 mins - AMRAP Burpees
-rest 1 min
3 mins - Single-unders

Conditioning - "Karen"
For time / 15 cap
150 WBS, 20/14

Competition 
5 Rounds
Max UB Clean & Jerks, 135/95 | 115/80
-rest 2 mins

                                                                                                                   
Kicker
Rest 1 minute
-then
For time:  29 Burpees

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