Monday, March 6, 2017

Row, G2O, Pull ups

WOD

Bar Work
A) Snatch - 2@60, 2@65, 2@70, 2@75, 2@80x2
B) Back Squat - 3x3@80%
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Body-Weight-Only
AMRAP 15
50 Single-unders
40 Lunges
30 Drinking Birds, PVC
20 Hand release Push-ups
10 Burpees

Foundations 
AMRAP / "Death by Burpees"
Complete one burpee on the start of the 1st minute, 2 burpees on the 2nd minute, 3 burpees on the 3rd minute, and so on until you can no longer complete burpees for the number of minutes on the clock.

Conditioning
For time / 15 cap
60 Cal Row
60 Alt. DB Ground to Overhead, 50/35/20#
60 Pull-ups

Competition 
15 min clock:
3xMax UB T2B
3xMax UB Back Squat 225/155 | 185/135
3xMax UB KBS, 70/45 | 55/35
*rest as needed b/w sets

*Kicker
Rest exactly 1 minute
-then
For time:  21 Burpees, 14 Pull-ups, 7 Thrusters 95/65 | 75/55

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