Tuesday, April 11, 2017

T2B, Front Squats, Bar Facing Burpees

WOD

Bar Work 
EMOM x 10 - Clean High Pull + High Hang Squat Clean + Hang Squat Clean + Split Jerk
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*All workouts will start 35 minutes into class

Body Weight Only (BWO)
For time / 20 cap
Row 1000m
10 Burpees
Run 800m
15 Burpee Tire Jumps
500 Single-unders
20 Burpee to plate press, 25/15/10

Foundations 
Partner WOD / AMRAP 15
11 Goblet Squats, 55/35/25#
9 cal Bike
7 Burpees

Conditioning 
10 RFT / 20 cap
7 T2B
7 Front Squats 115/85 | 95/65
7 Bar Facing Burpees

Competition 
For time / 17 cap
45 Thrusters 135/95 | 115/80
45 T2B
45 Burpees
45 KBS 70/55/35
45 Pull-ups
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Kicker
Rest 1 minute after your WOD
-then
Row AMCalsAP in 30 Pulls

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