Wednesday, April 26, 2017

Front Squats, C2B, Double unders

WOD

Bar Work

Back Squat - 20@50%, 10@60%, 5@70%, 3@80%, 2@90%, 1@95%
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Body Weight Only (BWO)
4 RFT / 20 cap
30 Reverse Hypers
20 Inverted C2B Pull ups
10 Burpees

Foundations 
For time / 24 cap
Row 1000m
100 KBS, 35/25
Row 1000m

Conditioning
3 RFT / 18 cap
10 Front Squats, 155/105 | 135/85
20 Pull ups
50 Double-unders

Competition 
AMRAP 15
20' HSW |  Masters - 20 Handstand Toggles
3 Squat Clean Thrusters, 135/95 | 115/75

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Kicker
Rest exactly 1 minute following your workout
-then
AMRAP UB WBS, 20/14/10#

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