Thursday, March 30, 2017

Pull ups, T2B, Push Press, Lunges

WOD

Bar Work 
Turkish Get-up - 1-1-1-1-1
 _________________________________________________________________

Body Weight Only (BWO)
For time / 20 cap
500 Single-unders
10 Sit ups
400 Single-unders
20 Hand-Release Push-ups
300 Single-unders
30 Tire Jumps
200 Single-unders
40 Burpees
100 Single-unders
50 Squats

Foundations 
3 RFT / 15 cap
9 cals Bike
15 Inverted C2B Pull ups
21 Hang Power Cleans, 95/65 | 75/55

Conditioning 
AMRAP 20
5 Toes Thru Rings
10 Push Press, 95/65 | 75/55
50 Lunges

Competition 
For time / 20 cap
Row 1000m
21 Squat Snatch, 135/95 | 115/75
Row 1000m
21 Muscle-ups (any)
                                                                                                                 
Kicker
Rest 1 minute
-then
For time:  30 Box Jump Overs, 20/24"


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