Friday, April 21, 2017

S2O, T2B, Deads

WOD

Bar Work

A) Front Squat, 5x5@80%
or
B) E2MOM x 7 - 2 Cleans + 1 Jerk

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Body Weight Only (BWO)
AMRAP / 20 cap
Bike 100/75 Calories
AMRAP Burpees

Foundations 
Partner / AMRAP 15
30 Burpees
60 Med Ball Over Pull-up Bar Catch&Throw
90 Lunges

Conditioning - Festivus WOD #3
AMRAP 9
30 S2O - 115/75/45
-then
AMRAP
3 T2B
3 Deadlifts, 205/145 | 165/115
6 T2B
6 Deadlifts, 205/145 | 165/115
9 T2B
9 Deadlifts, 205/145 | 165/115
(12,15,18, etc)

Competition 
For time / 20 cap
100 Alt. Single-arm DB Snatch, 50/35#
80 Cal Row
60 Bar Facing Burpees
40 Ring Muscle-ups
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Kicker

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