Wednesday, March 1, 2017

OH Hold, Front Squat,

WOD


Bar Work
A)  Clean & Jerk - EMOM x 5 - 2@60, 2@65, 2@70, 2@75x2
B)  Front Squats - 3x3@75%
___________________________________________________________________________

Body-Weight-Only
For time
4 RFT / 20 cap
30 Tire Step ups
20 Sit-ups
10 Cals Bike

Foundations 
AMRAP 15
15 KBS 35/25
10 WBS 14/10/6

Conditioning 
3 RFT / 16 cap
Accumulate 2 min Overhead Hold 135/95 | 115/80
15 Front Squats 135/95 | 115/80
*10 Burpees each break

Competition 
AMRAP 12
Row 100 cals
20 Front Rack Lunges 135/95 | 115/80
AMRAP Muscle-ups


*Kicker
Rest exactly 1 minute
-then
AMRAP 3:  Row 500m, then AMRAP WBS


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