Friday, May 5, 2017

Atomic Sit ups, Box Jump Over, GHD Sit ups

WOD

Bar Work

A) EMOM x 5 - 2 Clean & Jerk
B) Front Squat - 5x1 @ 85%
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Body Weight Only (BWO)
5 RFT
Run 200m
100 Single-unders

Foundations 
For time / 20 cap
30 Clean & Jerks, 95/65 | 75/55
-then
10 Rounds of:
10 Push-ups
10 Air Squats
-then
30 Power Snatch, 95/65 | 75/55

Conditioning 
AMRAP 20
5 Atomic Sit ups, 45/25/15# plate
10 Box Jump Overs, 24/20"
15 GHD Sit ups

Competition 
7 RFT / 15 cap
5 Deads 315/225 | 275/185
10/8 Cal Bike
15 Strict Push-ups

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Kicker
Rest exactly 1 minute following the WOD
-then
For time:  Row 500m


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